18 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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Warm-up

10 min AMRAP of:

16/12 EB Cals (build intensity each round)

8 goblet kettlebell thrusters (light)

8 hanging scap retractions

6 kip to swing

4 hanging knee to chest

Movement Prep

1 Set: (at workout pace/weight)

6/5 EB Cals

4 Wall Balls

4 Toes to Bar

Metcon

Metcon (Time)

With a Partner Complete for Time of (Incl Rest):

40/32 EB Cals

90 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 16/10 lbs @ 10/9′ (90 Toes to Bar (L4), 80 Reps (L3), 70 Reps (L2), 60 Reps (L1), 90 Knee-Ups (40/32 EB Cals

-Rest 5 Minutes-

25/20 EB Cals

45 Wall Balls, 30/20 lbs @ 10/9′ (L4), @ 9/8′ (L3), 20/14 lbs @ 10/9′ (L2), @ 9/8′ (L1), 16/10 lbs @ 10/9′ (45 Toes to Bar (L4), 40 Reps (L3), 35 Reps (L2), 30 Reps (L1), 45 Knee-Ups (25/20 EB Cals

*Time Cap: 30 min

*Divide Cals/Reps as Req’d

*Only one athlete at a time works

*Only 1 EB per Team

*Teams can do Partner WB’s

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