10 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

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

Warm-up

2 sets:

30/24 EB Cals

5-10 kettlebell swings OR dumbbell snatches (light)

5 V Ups, 10 Alternating V Ups, 5 Sit Ups

Movement Prep

1 Set (at workout pace):

4 Dumbbell Snatches (at workout weight)

4 GHD Sit Ups

Metcon

Metcon (Time)

For Time of:

40-30-20-10

Dumbbell Snatches, 70/50 lbs (L4), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1/GHD Sit-ups (L4), -1/2 Reps (L3), T2B (L2), -1/2 Reps (L1), AbMat Sit-Ups (Target Time: sub 9 minutes

Time Cap: 15 minutes

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