03 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 Minutes of Steady Movement:

1:00 Row OR Jog (start easy and build intensity)

Ring Muscle Up Prep (5 hanging ring scap retractions; 5 ring kips; 5 ring kip to swings; 2 ring dips)

6 single arm dumbbell hang cleans (moderate) (each side)

4 single arm dumbbell push jerks (moderate) (each side)

50 single unders

Movement Prep

1 set (at workout pace/scaling)

2 Muscle Ups

3 Hang power cleans (at workout weight)

2 Push Jerks (at workout weight)

20 Double Unders

Metcon

Metcon (Time)

For Time of (Don’t include Rest):

3 rounds

5 Muscle Ups (L4), 3 Reps or 5 BMU’s (L3), 1 Rep or 3 BMU’s (L2), 1 BMU or 5 Pull-UPs + 5 Dips (L1), 5 Assisted PU + Dips or 5 Ring Rows + Box Dips (

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