14 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

Movement Prep

3 Thrusters

10 Double unders

3 Thrusters

Metcon

2021 BCS Qualifier Event 2 (Time)

For Time of:

25 Thruster, 95/65 lbs (RX/Int), 65/45 lbs (S)

50 Toes to Bar (RX/Int), Knee-Ups (S)

25 Thruster 95/65 lbs (RX/Int), 65/45 lbs (S)

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