13 July 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (short)

Warm-up

3 Rounds of:

500 m Row

10 Alt Lunges

10 PVC Pass Throughs

30 Sec Hanging Lat Stretch (Ea)

10 PVC OHS

10 GHD Sit-Ups

*15 min cap

Metcon

2021 BCS Qualifier Event 1: RX/Int (Time)

For Time of:

3 Rounds

10 Snatch, 115/80 lbs

10 Bar Facing Burpees

Rest 2:00

3 Rounds

10 Clean/Jerk, 135/95 lbs

10 Bar Facing Burpees

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