26 Apr 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

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

Warm-up

2 Rounds or 10 min AMRAP

20/15 Calorie Row (build from easy to moderate)

20 step back lunges (total)

10 hanging scap retractions

5 kip to swing

3 strict pull ups

Movement Prep

1 set (at workout pace/scaling)

5/4 Calorie Row

10’ Back Rack Walking Lunge

2 Bar Muscle Ups

Metcon

Metcon (Time)

4 Rounds for Time of (do not include rest):

15/12 Calorie Row

20 Alternating Back Rack Reverse Lunge, 135/95 lbs (L4), 115/75 lbs (L3), 95/55 lbs (L2), 75/35 lbs (L1), 55/15 lbs (5 Bar Muscle Ups (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Reps (*2xPull-Ups + 2xDips per level for those who don’t have MU’s. For

Share