05 June 2021

CrossFit Lackland – CROSSFIT

Next Saturday: 12 June we will be closed due to the CrossFit Level 1 Seminar

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Metcon

Metcon (AMRAP – Reps)

Teams of 3 Complete AMRAP (Reps) of:

8 Minute AMRAP

12 box jump, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), 24/20″ Step-Ups (6 Rope Climbs (L4), 4 Reps (L3), 3 Reps (L2), 15 Get-Ups (L1), 12 Get-Ups (12 Toes to bar (RX), 24 Knee-Ups (S)

12 Dumbbell Power Snatches, 70/50 lbs (L3), 50/35 lbs (L2), 35/25 lbs (L1), 25/15 lbs (50 Double unders (RX), 100 Singles (S)

8 Bar muscle ups (L4), 16 Pull-Ups + 16 Ring Dips (L3), 8 Pull-Ups + 8 Ring Dips (L2), 16 Ass’d Pull-Ups + 16 Ass’d Ring Dips (L1), 16 Ring Rows + 16 Box Dips (24/20 Echo Bike Cals (L4), 22/18 Cals (L3), 20/16 Cals (L2), 18/14 Cals (L1), 16/12 Cals (12 Deadlifts, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 155/95 lbs (L1), 135/75 lbs (*One Athlete at a time works

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