19 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

10 min AMRAP

1 min machine of choice

5 Alt. V-ups (each side)

5 Knees to Elbows

3 Burpee into Seal Stretch

1 Pull-on Rope for height

Metcon

**Workout Prep**

1 set

10 Sec. Bike (Workout Pace)

5 Toes to Bar

4 Alt DB Snatches

– rest 30 seconds –

10 Sec. Bike (Workout Pace)

3 Strict Pull Ups

4 Alt DB Snatches

Metcon (Time)

For time (Don’t Include Rest):

30/24 EB Cals

60 Toes to bar (L4), 50 Reps (L3), 40 Reps (L2), 60 Knee-Ups (L1), 30 Knee-Ups (*perform 8 Alternating DB Snatches every 2 minutes, 70/50 lbs (L4), 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (**Start the workout with the Alt DB Snatches

-rest until 12:00-

30/24 EB Cals

50 Strict Pull-Ups (L4), 25 Reps (L3), 50 Pull-Ups (L2), 35 Pull-Ups (L1), 50 Jumping Pull-Ups (L1)

*perform 8 Alternating DB Snatches every 2 minutes, 70/50 lbs (L4), 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (**Start the workout with the Alt DB Snatches

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