07 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 min AMRAP or 3 Rounds of:

15/12 Calorie Row

10 Squats

10 C2GPU’s

10 Pull-Ups

Movement Prep

1 Set: (at workout pace)

200m Row

2 Box Jumps (40″/32″)

2 Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

500/450m Row

15 Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), 24/20″ Step-Ups (15 Strict Pull Ups (L3), Pull-Ups (L2), Ass’d PU’s (L1), Ring Rows (

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