21 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

After the WOD

Warm-up

5 min easy Row

-then-

5 min moderate EB

*EMOM 3 Thrusters, 45/35 lbs

-then-

5 min warming up shoulders and working up to Thruster Weight

Movement Prep

1 set (at workout pace/weight)

1 Thruster

2 Burpee Box Jumps

1 Rope Climb/3 Rope Get-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP of:

1+1 (Add 1 rep per round)

1+1 Thruster, 165/115 lbs (L4), 145/95 lbs (L3), 125/75 lbs (L2), 105/55 lbs (L1), 85/35 lbs (1+1 Burpee Box Jumps, 30/24″ (L3), 24/20″ (L2), 20/16″ (L1), Burpee Step-ups, 24/20″ (1+1 Rope Climbs (L4-L1), 3+1 Rope Get-Ups per Round (*Complete 10/7 EB Cals after each round (don’t add cals per round)

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