16 Oct 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3:00 Tabata Machine (20secs on/10secs off)

– into –

3 rounds

3 Inch Worms

10 Dumbbell Suitcase Deadlifts (each)

10 V-Ups

10 Ring Rows

Metcon

Workout Prep**

2 sets

30 Sec. Echo Bike

5 Pull Ups

1 Power Clean

1 Front Squat (Workout up in weight)

Metcon (AMRAP – Reps)

Teams of 3

24:00 AMRAP (Cals/Reps)

Partner 1: Max Echo Bike Cals

Partner 2: 2 Rounds

15 Pull-Ups (RX), Ring Rows (S)

3 Power Cleans, 185/135 lbs (L4), 155/115 lbs (L3), 135/95 lbs (L2), 115/75 lbs (L1), 95/55 lbs ( 5 Front Squats, Same Weight

Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories

* All partners rotate once Partner 2 is done with the 2 rounds

*┬áHere’s a fun moderate high-intensity workout for teams of 3. Athletes will rotate top-down (Bike – 2 rounds – Rest) with one partner starting at each station off the start. When the partner finishes the 2 rounds of Pull-ups, Power Cleans, and Squats, the team may rotate. The workout is scored by total rounds and total calories between the 3.

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