24 Apr 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

1 Round of:

16/12 Calorie Row (build intensity each round)

8 hanging scap retractions

4 kip to swing

2 strict pull ups

8 cossacks squats (each side)

4 downward dog to push ups

Movement Prep

1 Set: (at workout pace/scaling)

6/5 Calorie Row

3 Chest to bar pull ups

3 Push Ups

6 Air Squats

Metcon

Metcon (Time)

Teams of Two Complete For Time (Do not include rest): Divide Reps/Cals as Required….Only ONE Athlete at a time works

*Wear A Vest if you want…

4 rounds of:

30/24 Calorie Row (L4), 27/21 Cals (L3), 24/18 Cals (L2), 21/15 Cals (L1), 18/12 Cals (30 Chest to

Ground Push Ups (L4), 25 Reps (L3), 20 Reps (L2), 15 Reps (L1), 30 Assisted PU’s (90 Air Squats (L4), 80 Reps (L3), 70 Reps (L2), 60 Reps (L1), 50 Reps (Ground Push Ups (L4), 35 Reps (L3), 30 Reps (L2), 25 Reps (L1), 40 Assisted Reps (5 Minute AMRAP

Max Clean and Jerks

*Score Max Reps on Second METCON

Metcon (AMRAP – Reps)

5 Minute AMRAP of:

Max Clean and Jerks, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (

Share