24 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

2 Sets

0:45 Row (Moderate)

0:45 Ski Or Bike (Moderate)

3-5 power snatches (start with empty bar and add weight each round)

3-5 power clean and jerks (start with empty bar and add weight each round)

0:20 Handstand Hold

Then:

Work up to PS and C&J Weight

Movement Prep

1 Set: (at workout pace/scaling)

25’ Handstand Walk

2 Power Snatches (at workout weight)

2 Power Clean and Jerks (at workout weight)

Metcon

Metcon (Time)

For Time (Inc. Rest):

3 Rounds

100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (15 Power Snatches, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or Lighter (100’ Handstand Walk (L4), 75′ (L3), 50′ (L2), 25′ (L1), 200′ Bear Crawl (15 Power Clean and Jerks, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/55 lbs or Lighter (

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