09 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 48:00

Cooldown: 48:00 – 51:00

Cleanup: 51:00 – 53:00

Mobility: 53:00 – 60:00

Warm-up

2 min Row

– into –

3 sets

10 Alternating Dumbbell Bench Press (total)

20m Empty Sled Walk

Metcon

Movement Prep

1 set

5 Bench Press (workout weight)

20ft Sled Push (workout weight)

Metcon (Time)

Teams of 2 Complete 20 rounds for Time of:

10 Bench Press, 135/95 lbs (L3), 115/75 lbs (L2), 95/55 lbs (L1), 75/35 lbs (100ft Sled Push, 90/45 (L3), 70/35 lbs (L2), 50/25 lbs (L1), 30/15 lbs (*Time Cap: 50 min

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