13 Nov 2021

CrossFit Lackland – CROSSFIT

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Timeline

N/A

Metcon

**Workout Prep**

200m Run

Then:

3 min minutes of shoulder prep w/PVC pipe

Then:

Work 10 min working on Clean & Jerk (Power)

Metcon (Time)

Partner WOD for Time of:

Part A:

10 Round Relay of:

10 Burpees

50′ Bear Crawl

Then:

Part B:

150/125/100 EB Cals (RX), 125/100/75 Cals (S)

*Partner Holds Handstand (RX), OH DB Hold, 2×35/25 lbs (S); Partner must stop the EB until swapped out or partner goes back on the wall.

-into-

50 Clean and Jerks, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/65 lbs (L1), 75/45 lbs (*Partner Bear Hugs D-Ball, 150/100 (RX), 100/60 lbs (S); Partner must stop rowing until swapped out or partner picks up the D-Ball.

*MM/MF/FF

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