08 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

3 Sets:

1:00 Row (moderate)

10 Hanging Scap Retractions, 6 kips, 2 strict pull ups

5-10 reps overhead squats (empty bar)

Then:

5-10 minutes working up to OHS Weight

Movement Prep

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

Metcon

Metcon (Time)

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 (Target Time: sub 7 minutes (inc. Rest)

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.

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