19 July 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 Sets

1:00 Jog

10 Ring Rows

5 Strict Pull Ups

10 Push Ups

Metcon

Movement Prep

1 Set: (at workout pace)

100m Run

1 Legless Rope Climb

Metcon (Time)

For Time of:

10 rounds

200m Run

2 Legless Rope Climb (L4), 1 Legless Rope Climb (L3), 2 Rope Climbs (L2), 1 Rope Climbs (L1), 6 Rope Get-Ups (Target Time: sub 12 minutes

Time Cap: 15 minutes

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