08 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 minute AMRAP

1:00 Row

6 Hanging scap retractions

6 kip to swing

3 up downs (burpee without push up)

3 spiderman lunge stretch (each side)

6 goblet squats (build in weight across rounds)

Then:

5 min to work up to C&J Weight

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (Time Cap: 7 min

*Rest 3 min then Start 2nd Metcon….

Happy Birthday Robin…You asked for it 🙂

Metcon (Time)

For Time of:

30 Snatches, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (*EMOM complete 5 HSPU’s or Wallwalks (L3), 3 HSPU’s or Wallwalks (L2), 1 HSPU or Wallwalk (L1), 10 Chest to Ground Hand Release Push-Ups

*10 min cap

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