05 Mar 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

AMRAP 8 Minutes

10/7 AAB/EB Cals

30 single unders

10 goblet kettlebell thrusters (light)

3 Rope Get-Ups

Movement Prep

1 Set: (at workout pace/scaling option)

5 Wall Balls (at workout weight)

15 Heavy Double Unders (OR 20 regular double unders)

1 Legless Rope Climbs

Metcon

Metcon (Time)

For Time (do not include rest):

Every 4 min for 6 sets complete:

30 Wall Balls, 20/14 lbs (L4), 25 Reps (L3), 20 Reps (L2), 25 Reps, 14/10 lbs (L1), 20 Reps (50 Heavy Double Unders (L4), Double Unders (L3), 35 DU’s (L2), 100 Singles or 50 Penguin Taps (L1), 50 Singles or 25 Penguin Taps (3/2 Legless Rope Climbs (L4), 2/1 Reps (L3), 3/2 Rope Climbs (L2), 2/1 Reps (L1), 9 Rope Get-Ups (

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