22 Nov 2021

CrossFit Lackland – CROSSFIT

Attention: Due to Thanksgiving, 25/26 November, we will only be having 10 am classes. All other classes are cancelled.

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 35:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

8 min AMRAP

5 DB Deadlifts (each side – touch between feet)

4 DB Snatches (build in weight – build across)

5 Tempo Air Squats (3 seconds down/fast up)

4 Broad Jump

Metcon

**Workout Prep**

3 sets

5 Air Squats

2 Dumbbell Snatch (build up to workout weight)

Metcon (Time)

For Time:

75 Air Squats (L4), 65 Reps (L3), 55 Reps (L2), 45 Reps (L1), 35 Reps (25 Alternating Dumbbell Snatches, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L3), 40/25 lbs (L2), 30/15 lbs (L1), 25/10 lbs (75 Air Squats (L4), 65 Reps (L3), 55 Reps (L2), 45 Reps (L1), 35 Reps (* Time cap: 12 minutes

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