7 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION:
WE ARE CLOSED THIS SATURDAY DUE TO THE CROSSFIT LEVEL 1 SEMINAR.

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Warm-up

5:00 Cardio (your choice)

EMOM perform 10 air squats

-then-

3 Sets

5 inchworms

10 hanging scap retractions

10 V Ups

Keeping the warm up slightly shorter since we have such a long metcon

Metcon

Metcon (Time)

For Time of (Inc. Rest)

5 Rounds for Time of:

20/14 EB Cals

10 Strict pull ups (L3), 8 Reps (L2), 10 Pull-Ups (L1), 8 Pull-Ups or 10 Ring Rows (20 Push ups (L3), 18 Reps (L2), 16 Reps (L1), 14 Reps or Ass’d Push-Ups (30 Air Squats (L3), 27 Reps (L3), 24 Reps (L2), 21 Reps (20/14 EB Cals

Rest 2 min between Rounds

Rest 5 min then Complete.

20/14 EB Cals

10 Strict pull ups (L3), 8 Reps (L2), 10 Pull-Ups (L1), 8 Pull-Ups or 10 Ring Rows (20 Push ups (L3), 18 Reps (L2), 16 Reps (L1), 14 Reps or Ass’d Push-Ups (30 Air Squats (L3), 27 Reps (L3), 24 Reps (L2), 21 Reps (20/14 EB Cals

L4 = 20/14 Vest

ROMWOD

After Class: https://romwod.com/app/

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