01 May 2021

CrossFit Lackland – CROSSFIT

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Warm-up

2 rounds

1:00 Machine Cardio

10 Hanging Scap Retractions

30 sec. Plank (Elbows)

5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)

into –

3 Rounds (empty barbell)

3 Clean Deadlifts

3 Muscle Cleans

3 Hang Power Cleans

6 Kip to Swings

into –

Build to starting weight power clean

Movement Prep

1 Set: (at workout pace)

20 second Echo Bike (each partner) (workout pace)

1 Power Clean (each partner) (at workout weight 1)

3 Synchro Toes to bar

Metcon

Metcon (Time)

Teams of 2 For Time of:

50/40 Echo Bike Cals

40 Power Cleans, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (

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