15 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

Then:

Double Under Practice, 5-10 min

Movement Prep

5 Cals

15 Double Unders

Metcon

2021 BCS Qualifier Event 3 (Calories)

15 min AMRAP of:

Max Cal Row

*start with row and every 1:30 perform 50 Double Unders (RX/Int), Singles (S)

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