CrossFit Lackland – CROSSFIT
1:00 Row (moderate)
10 Hanging Scap Retractions, 6 kips, 2 strict pull ups
5-10 reps overhead squats (empty bar)
5-10 minutes working up to OHS Weight
1 Set (at workout pace):
2 Overhead Squats (at workout weight 1)
2 Strict Pull Ups
2 Overhead Squats (at workout weight 2)
2 Toes to bar
2 Rounds For Time of:
10 Overhead Squats, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs or lighter (
Time Cap: 10 minutes (inc. Rest)
*STICK TO TIME CAP….SCALE TO FINISH!
*Be sure to set up your weights so you can take off the weights quickly. You won’t have much time.