02 Mar 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/jurassic-rom-short (14 min)

Warm-up

10 AMRAP

1 min Row

10 inchworms

10 Lunge Elbow to Floor Stretch (each side)

10 Hang Cleans (empty bar – build across sets)

Then:

5 min to warm up to HC Working Weight

Movement Prep

1 Set: (at workout pace)

7/5 Calorie Row

5 Push Ups

5 Hang Cleans (at workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP of:

20/16 Calorie Row (L4), 18/14 (L3), 16/12 (L2), 14/10 (L1), 12/8 (20 Push Ups (L4), 18 (L3), 16 (L2), 14 (L1), 12 Knee Push-Ups (20 Hang Cleans, 115/80 lbs (L4), 105/70 lbs (L3), 95/60 lbs (L2), 85/50 lbs (L1), 75/40 lbs (Rest 1 min

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