30 July 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

10 min AMRAP

1 Minute Row (start easy and build intensity each round)

10 PVC Pass Throughs

10 PVC Overhead Squats

10 GHD or Ab Mat Sit-Ups

10 Pull-Ups or Ring Rows

Movement Prep

5/4 Calorie Row

1 Thruster (at workout weight)

1 Wall-Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10+1 Cal Row

1+1 Thruster, 155/115 lbs (L4), 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (1+1 Wall-Walks (L4/3/2), 5+1 Decline Push-Ups (L1), P10+1 Chest to Ground Hand Release Push-Ups (

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