10 June 2021

CrossFit Lackland – CROSSFIT

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

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ROMWOD

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

Warm-up

10 Minutes (Steady movement through the following):

1:00 Row

7 Kettlebell single arm cleans (moderate) (each side)

7 Kettlebell single arm presses (moderate) (each side)

7 Inchworms into box jump

Movement Prep

6/4 EB Cals

3 Hang Power Cleans (at workout weight 1)

3 Strict Handstand Push Ups

3 Burpee Box Jump Overs (at workout height)

Metcon

Metcon (Time)

Teams of 3, Complete 3 rounds for Time of:

30/24 EB Cals

30 Hang Power Cleans, 185/125 lbs (L4), 155/105 (L3), 135/85 (L2), 115/65 (L1), 95/45 (15 Strict Handstand Push Ups (L4), HSPU’s (L3), 12 HSPU’s (L2), 9 HSPU’s (L1), 15 Wall Walks or 30 Decline Push-Ups, 20/16″ (15 Burpee Box Jump Overs, 24/20″ (L3/2), 20/16″ (L1), BBJO’s w/Step-Ups, 24/20″ (
*You have a total of 40 min to complete METCON and find 1 RM Hang Power Clean as a Team

*Teams Choice to choose METCON First or Find 1 RM Hang Power Clean First.

Hang Power Clean (Find 1 RM as a Team of 3)

*At 40 minutes you are done.

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