18 Sep 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3 rounds

1:00 Row or EB

1:00 Burpees

1:00 Jump Rope

– into –

2 rounds

10 Kip Swings

10 Ring Rows

Movement Prep

2 sets (with Partner)

2 Synchro Bar Muscle Ups

15 Sec. Echo Bike (workout Pace/Each)

10 Double Unders (each)

Metcon

Metcon (Time)

Teams of 2 for Time of:

15 Synchro Bar Muscle Ups (L4), 10 reps (L3), 20 Synchro Burpee Pull-Ups (L2), 10 reps (L1), 20 Burpee Ring Row (85/70 Calorie Echo Bike Cals MM/FF, 80 Cals, MF

100 Double Unders (Each/Same time), (L4), 80 reps (L3), 60 reps (L2), 200 singles (L1), 100 singles (85/70 Calorie Echo Bike Cals MM/FF, 80 Cals, MF

100 Double Unders (Each/Same time), (L4), 80 reps (L3), 60 reps (L2), 200 singles (L1), 100 singles (85/70 Calorie Echo Bike Cals MM/FF, 80 Cals, MF

100 Double Unders (Each/Same time), (L4), 80 reps (L3), 60 reps (L2), 200 singles (L1), 100 singles (* Time cap: 32 minutes

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