06 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 42:00

Cooldown: 42:00 – 44:00

Cleanup: 44:00 – 46:00

Mobility: 46:00 – 60:00

Warm-up

3:00 Row

– Into –

7 min AMRAP

30-sec easy bike

5 Wall Balls (focus on breathing/arm cycling)

5 Deadlifts (empty bar)

Then:

Build up to DL working weight

Metcon

Movement Prep

2 sets

5 Wall Balls

15 Sec. Bike (at workout pace)

2 Deadlifts (moderate/workout weight)

– rest 30 seconds between sets –

– Focus on transitions –

Metcon (Time)

For Time of (Don’t include Rest):

5 Sets (Every 4:00)

21 Wall Balls, 20/14 lbs (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (15/12 C Echo Bike Cals (L3), 12/9 Cals (L2), 9/6 Cals (L1/9 Deadlift, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 155/95 lbs or lighter (* Time cap: 15 min

ROMWOD

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

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