17 June 2021

CrossFit Lackland – CROSSFIT

ATTENTION: It’s that time of the year again where we honor of fallen 31 Heroes on 07 Aug 2021. Just like Murph, we will start preparing for the event. So pick a partner, donate/register and start preparing to crush the WOD!

$31 to register/donate: https://give.classy.org/CFL

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ROMWOD

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

Warm-up

5 min on EB

30 Squats

25 Sec Hanging Lat Stretch (ea)

20 Alternating Lunges

15 Banded Good Mornings

10 GHD Reverse Hypers

Movement Prep

5 min Working on Rowing Technique

Metcon

Metcon (Time)

Teams of 2 Complete for time of:

10K Row (L4), 9K Row (L3), 8K Row (L2), 7K Row (L1), 6K Row (Time Cap: 45 min

Metcon (Time)

Individuals Complete for time of:

8K Row (L4), 7K Row (L3), 6K Row (L2), 5K Row (L1), 4K Row (Time Cap: 45 min

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