02 Apr 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

400m Run

Then

5 rounds of:

5 pull-ups

10 C2GPU’

15 squats

Then

400m Run

*10 min cap

Movement Prep

1 Set: (at workout pace/weight/scale)

3 Toes to Bar

3 Wall Balls (at workout weight)

3 Box Jump Over (at workout height)

Metcon

Metcon (Time)

For Time of:

400 m Run

5-10-15-20

Toes to Bar (L3), Knee-Ups (L2), AbMat Sit-Ups (L1)

Wall Balls, 30/20 lbs (L4), 20/14 lbs (L3), @9/8′ (L2), 16/10 lbs (L1), @9/8′ (Box Jump Overs, 24″/20″ no touch (L4), Box Jump and Overs (L3), Box Step Ups (L2), 20/16″ (L1), Box Step Ups (15-10-5

Wall Balls

Box Jump Overs

Toes to Bar

*Same Scaling as above

20 EB Cals

5-10-15-20

Box Jump Overs

Toes to Bar

Wall Balls

*Same Scaling as above

Athletes Notes

TARGET SCORE

Target Time: <28 min
Time Cap: 35 min

Goal: Don’t Die
*Where a vest if you really want 🙁

Share