09 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (After Class)

Warm-up

8 minutes moving steadily through:

200m Row

50 Single Unders

5 Power Clean and Jerks (empty bar)

25 plate hops

5 Power Snatches (empty bar)

Then:

Work up to Power Clean and Jerks, and Power Snatch weight

*10-15 minutes

Movement Prep

1 Set (at workout pace):

20 Double Unders

3 Power Clean and Jerks (at workout weight)

3 Power Snatches (at workout weight)

Metcon

Metcon (AMRAP – Reps)

For AMRAP (REPS):

4 Minute AMRAP of:

50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Singles (10 Power Clean and Jerks, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Singles (10 Power Snatches, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 20 Reps (L1), 50 Singles (

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