23 Apr 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20210416-lower-body (Long)

Warm-up

10 Min AMRAP of:

1:00 cardio (your choice)

6 hanging scap retractions

4 kip to swing

2 strict toes to bar

5 front squats (empty bar)

5 empty bar push presses (empty bar)

50′ overhead overhead carry (empty bar)

50 single unders

Movement Prep

1 Set: (at workout pace/scaling)

2 Toes to bar

4 thrusters, 45/35 lbs

10 double unders

Metcon

Metcon (Time)

12 Minute AMRAP of:

21 Toes to bar (L4), 18 Reps (L3), 15 Reps (L2), 12 Reps (L1), 9 Reps or 21 Knee-Ups (40 thrusters, 45/35 lbs (L4), 35 Reps (L3), 30 Reps (L2), 25 Reps (L1), 20 Reps (100 double unders (L4), 80 Reps (L3), 60 Reps (L2), 40 Reps (L1), 100 Penguin Taps or Singles (

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