07 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

1 Round of:

15/12 EB Cals

30 single unders

10 goblet kettlebell thrusters (light)

3 Rope Get-Ups

Movement Prep

1 Set: (at workout pace/weight)

5 Wall Balls (at workout weight)

15 Heavy Double Unders (OR 20 regular double unders)

1 Legless Rope Climbs

Metcon

Metcon (Time)

Teams of Two Complete 10 RFT of (Include Rest):

30 Wall Balls, 20/14 lbs @ 10/9′ (L4), 25 Reps (L3), 20 Reps (L2), 20 Reps at 9/8′ (L1), 20 Reps at 10/9′, 16/10 lbs (*Divide Reps as Req’d

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