12 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

5:00 easy EB (start easy and increase intensity each minute)

*Perform 3 inchworms and 6 air squats every minute on the minute

-then-

3 Sets:

6 half bottom burpees

6 dumbbell front squats (moderate)

6 dumbbell push presses (moderate)

3 Strict Pull Ups

6 dumbbell snatches (moderate)

Movement Prep

1 set (at workout pace/weight)

3 dumbbell front squats (at workout weight)

2 burpee pull ups

4 dumbbell snatches (at workout weight)

Metcon

Metcon (Time)

For Time:

21-15-9

Double Dumbbell Front Squats, 2×50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (12-9-6

Burpee Pull-Ups (L4/3/2), Burpee Pull-ups as high as possible (L1/Target time: 8-10 Minutes

Time cap: 15 minutes

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