10 May 2021

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

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

Warm-up

10 Minute AMRAP of:

1:00 Row (easy to moderate)

10 Inchworm into Strict Pull Up

15 Air Squats

Movement Prep

1 set (moderate/fast)

10/18 Calorie Row

1 Rope Climb or 2 Rope Get-Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

20/16 Calorie Row

2 Legless Rope Climbs (L4), 1 LRC or 2 Rope Climbs (L3), 1 RC (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (-Rest 2:00-

AMRAP 8 Minutes

18/14 Calorie Row

2 Legless Rope Climbs (L4), 1 LRC or 2 Rope Climbs (L3), 1 RC (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (-Rest 2:00-

AMRAP 8 Minutes

16/12 Calorie Row

2 Legless Rope Climbs (L4), 1 LRC or 2 Rope Climbs (L3), 1 RC (L2), 4 Rope Get-Ups (L1), 2 Rope Get-Ups (

Share