24 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 – 1300

Workout: 14:00 – 38:00

Cooldown: 50:00 – 52:00

Cleanup: 52:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

7 min AMRAP

1 round of rowling (Try to hit 100m exactly on the rower)

(1 burpee penalty for any meters over the 100m mark – 5 max)

3 Box Step-ups (each side)

Metcon

**Workout Prep**

1 set

5/4 Calorie Row

2 Burpee Box Jump Overs

5/4 EB Cals

1 Burpee Box Jump Over

Metcon (Time)

For Time (Don’t Include Rest):

6 sets (1 Set Every 7 min)

Row: Sets 1, 3, and 5 (00 min/14th min/28th min)

EB: Sets 2, 4, and 6 (7th min/21st min/35th min)

21/16 Cals

6 Burpee Box Jump Overs, 24/20″ (RX), Step-Ups, 24/20″ (S)

15/12 Cals

6 Burpee Box Jump Overs, 24/20″ (RX), Step-Ups, 24/20″ (S)

9/7 Cals

*Time cap per set is 6 min

*Rest until the next set starts (7, 14, 21, 28, and 35 min marks)

*RX+ (L4): Clear the box for BBJO’s

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