01 Mar 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/formidable-short

Warm-up

10 min AMRAP of:

1:30 Cardio (Your choice)

8 lateral box step ups (each side)

8 empty bar presses

4 strict pull ups

Movement Prep

1 set (at workout pace)

2 Thrusters (at workout weight)

2 Strict Weighted Pull Ups (at workout weight)

Metcon

Metcon (Time)

2 RFT (include rest):

15-12-9

Thrusters, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs (Strict Weighted Pull Ups, 45/25 lbs (L4), 35/15 lbs (L3), 25/5 lbs (L2), 15/00 lbs (L1), 5/Ass’d Pull-ups or Ring Rows (*use belt if available

-rest 5:00-

Athletes Notes

TARGET SCORE:

Target Time: <21 minutes
Time Cap: 25 minutes

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