25 June 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

Warm-up

10 min AMRAP of:

16/12 Echo Bike Cals (build intensity each round)

8 Box Jumps with step down

4 single arm dumbbell thrusters (each side) (moderate)

Movement Prep

1 Set: (at workout pace/scale)

4 Chest to Bar Pull Ups

3 Box Jump Over (at workout height)

2 Thrusters (at workout weight)

Metcon

Metcon (AMRAP – Reps)

2 Person Team For 30 min AMRAP – Reps of:

(1 Set every 5 Minutes – Rest 1 min)

21 Chest to Bar Pull Ups (L3), Pull-Ups (L2), Ass’d Pull-Ups (L1), Ring Rows (15 Box Jump Over, 24/20″, must clear the box (L4), Box Jump and Overs (L3), 20/16″ (L2), Step-Ups, 24/20″ (L1), 20/16″ (9 Thrusters, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (*Divide Reps as Required

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