08 May 2021

CrossFit Lackland – CROSSFIT

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Strength

1 DL/2 HPC/3 Thrusters/4 S2OH Complex (15 min to Find 1 RM)

1 Rep = Unbroken 1 Deadlift + 2 Hang Power Cleans + 3 Thrusters + 4 Shoulder to Overhead

Metcon

Metcon (Time)

Teams of 2

For time of:

M/M 320 – F/F 260 – M/F 290 EB Cals,

*Min 1-10: EMOM 1 Athlete completes 15 Squats

*Min 11-20: EMOM 1 Athlete completes 10 Chest to Ground Push-Ups (RX), Modified Push-Ups (S)

*Min 21-30 EMOM 1 Athlete completes 5 Pull-Ups (RX), Ring Rows (S)

*Min 31-40 EMOM 1 Athlete completes 1 Rope Climb (RX), 3 Rope Get-Ups (S)

*RX+ w/20/14 lb Vest

*Must Complete Gymnastics Move Prior to starting EB Cals, but can’t start until on the minute.

**Example:

WOD starts at 1 min: Athlete 1 completes 15 Air Squats then jumps on EB. At 2 minutes, Athlete 2 Completes 15 Squats and swaps out with Athlete 1 on EB. Athlete 1 waits until clock hits 3 minutes, then completes 15 squats then replaces Athlete 2 on EB. (Basically there is an Athlete on the EB the Whole Time).

***40 min Cap

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