09 Apr 2021

CrossFit Lackland – CROSSFIT

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Warm-up

5 min warm-up easy assault bike

10 jumping squats every minute

-into-

3 Sets

9 hanging scap retraction on rings

6 kip to swing on rings

3 BIG Kips (rings to hips) on rings

3 kipping ring dips (on low rings)

5 single arm dumbbell thruster (each side) (light weight)

50 single unders

Metcon

Metcon (Time)

2 Person Team For Time of:

80/65 EB Cals

100 Pull-Ups (RX), Ring Rows (S)

200 C2GPU’s (RX), 200 C2GPU’s w/Knees (S)

300 Air Squats

80/65 EB Cals

*Divide as Req’d for all cals/reps

*RX+, 20/14 lb Vest (L4)

**45 min cap

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