07 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

3 min EB

Then

3 Rounds of:

5 Inch Worms

5 Goblet Squats

5 Pull-Ups

*6 min Cap

Movement Prep

100 m Run

15 DU’s

10 Wall-Balls

Metcon

Metcon (Time)

5 RFT of:

400 m Run (RX), 200 m (S)

30 Double Unders (RX), 60 Singles (S)

20 Wall-Balls, 20/14 lbs (RX), @ 9/8′ (S), 14/10 lbs (L1), @ 9/8′ (Time Cap: 25 moin

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