13 Sep 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

After Class

Warm-up

8 MInutes Moving steadily through:

90 second EB Bike (start easy and build intensity)

50 Single Unders

10 Air Squats

25 Plate Hops

5 Single Arm Dumbbell Thrusters (moderate) (each side)

Movement Prep

10 Double Unders

2 Double Dumbbell Thrusters (50s/35s)

Metcon

Metcon (Time)

5 Rounds for Time of:

50 Double Unders (L4), 40 Reps (L3), 30 Reps (L2), 100 Singles (L1), 50 Singles (10 Double Dumbbell Thrusters, 50s/35s lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (Time Cap: 9 min

-Rest 5:00-

L4/L3 Move on to next Metcon

L2/L1/

Metcon (Time)

L4/L3 Athletes Only:

250 Double Unders (L4), 200 Reps (L3

50 Double Dumbbell Thrusters, 50s/35s lbs (L4), 45/30 lbs (L3)

Target Time: <7 min
Time Cap: 11 min

Rest 5 min then move on to Back Squat

Strength

Back Squat (Work up to 4 Reps @ 90%)

Back Squat:

8 reps @ 65%

6 reps @ 75%

4 reps @ 85%

4 reps @ 90%

* Rest as needed between sets *

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