01 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

3 Sets

9 Hanging scap retractions on the ring

6 kip to swings

3 ring dips

9 power snatches (empty bar)

9 power clean and jerks (empty bar)

Movement Prep

1 Set: (at workout pace/scaling)

2 Muscle Ups

2 Power Snatches (at workout weight)

2 Bar Muscle Ups

2 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

3 Rounds for Time (Don’t include Rest):

1 Round every 10:00

10/8 Muscle Ups or Strict Pull-Ups + Dips (L4), 8/6 MU’s or Strict Pull-Ups + Dips (L3), 10/8 Pull-Ups + Dips (L2), 8/6 Pull-Ups + Dips (L1), 10/8 Ass’d Pull-Ups + Ass’d Dips or Ring Rows + Box Dips (

Strength

Deadlift (Find 1 RM)

If you did not complete your 1 RM last week or if you want to redo it. Here is your chance.

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