Columbus Day

CrossFit Lackland – CROSSFIT

Columbus Day WOD (Time)

2 Partner Team WOD for time of:

L4

1492 m Row

3 Rounds of:

10 Legless Rope Climbs

12 Syncro Wall-Walks

10 Muscle Ups

12 Syncro Thrusters, 105/75 lbs

Then:

1492 m Run as a Team

*Divide Meters/Reps as Req’d (except for Syncro)

L3

1492 m Row

3 Rounds of:

10 Rope Climbs

12 Syncro Wall-Walks

10 Bar Muscle Ups

12 Syncro Thrusters, 95/65 lbs

Then:

1492 m Run as a Team

*Divide Meters/Reps as Req’d (except for Syncro)

L2

1492 m Row

3 Rounds of:

10 Rope Climbs

12 Syncro Wall-Walks

10 Syncro Burpee Chest to Bar Pull-Ups

12 Syncro Thrusters, 85/55 lbs

Then:

1492 m Run as a Team

*Divide Meters/Reps as Req’d (except for Syncro)

L1

1492 m Row

3 Rounds of:

10 Rope Get-Ups

12 Syncro Wall-Walks

10 Syncro Burpee Pull-Ups

12 Syncro Thrusters, 75/45 lbs

Then:

1492 m Run

*Divide Meters/Reps as Req’d (except for Syncro)

1492 m Row

3 Rounds of:

10 Rope Get-Ups

12 Syncro Wall-Walks (get fee up as high as possible)

10 Syncro Burpee Ring Rows

12 Syncro Thrusters, 65/35 lbs

Then:

1492 m Run

*Divide Meters/Reps as Req’d (except for Syncro)

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