29 July 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 min AMRAP

1 Minute Echo Bike (start easy and build intensity each round)

4 Single Arm Dumbbell Power Cleans (each side) (moderate)

4 Single Arm Dumbbell Squats (each side) (moderate)

4 Single Arm Dumbbell Step Back Lunges (each side) (moderate)

Movement Prep

5/4 Calorie Row

1 DB Clean (at workout weight)

1 Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20/16 Calorie Row

10 DB Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

1 Legless Rope Climbs (L4), 2 Rope Climbs (L3), 1 Rope Climb (L2), 6 Rope Get-Ups (L1), 3 Rope Get-Ups (

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20/16 Calorie Row

10 DB Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

1 Legless Rope Climbs (L4), 2 Rope Climbs (L3), 1 Rope Climb (L2), 6 Rope Get-Ups (L1), 3 Rope Get-Ups (

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