05 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/ (Short)

Warm-up

5:00 easy cardio (your choice)

*perform 4 inchworms every minute on the minute

-then-

3 sets

10 Pull-Ups

15 C2GPU’s

25 Air Squats

Movement Prep

1 set (at workout pace)

2 Power Snatches (at heavier workout weight)

2 Burpee over Bar

2 Power Snatches (at lighter workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP w/Teams of Two:

10 Power Snatches, 175/115 lbs (L4), 155/95 lbs (L3), 135/75 lbs (L2), 115/55 lbs (L1), 95/35 lbs (12 Syncro Burpee over Bar

*Every Other Min Must Complete 10/7 Echo Bike Cals Each (Once, one athlete completes the Cals, they can continue on with the PS while partner 2 completes the cals. If on burpees, must wait).

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