18 Nov 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 50:00

Cooldown: 50:00 – 55:00

Clean-Up: 55:00 – 60:00

Warm-up

6 min AMRAP

30-second row

5 Power Cleans w/bar

25′ Lunge forward + 25′ Step Back Lunge

Then:

10 minutes to work up to Power Clean Weight

Metcon

**Workout Prep**

– With Partner –

2 sets

5/4 Cal Row Ea

10 Double Unders Ea

2 Power Cleans Ea (at working weight)

4 Burpee Box Jump Overs Ea

Metcon (Time)

Complete 5 Rounds for Time w/Teams of 2:

Partner A: 20/16 Calorie Row

Partner B: 60 Double Unders (RX), 60 Singles (S)

*Swap out after each athlete is done

Then:

Partner A: 5 Power Cleans, 185/125 lbs (L4), 155/105 lbs (L3), 135/85 lbs (L2), 115/65 lbs (L1), 95/45 lbs (Partner B: 5 Burpee Box Jump Overs, 24/20″ (RX), 20/16″ (S)

*Swap out after each athlete is done

*Athletes work out at the same time, but only one exercise at a time

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