05 Mar 2021
CrossFit Lackland – CROSSFIT
ROMWOD
https://app.romwod.com/routine/prodigious-short (14 min)
Warm-up
AMRAP 8 Minutes
10/7 AAB/EB Cals
30 single unders
10 goblet kettlebell thrusters (light)
3 Rope Get-Ups
Movement Prep
1 Set: (at workout pace/scaling option)
5 Wall Balls (at workout weight)
15 Heavy Double Unders (OR 20 regular double unders)
1 Legless Rope Climbs
Metcon
Metcon (Time)
For Time (do not include rest):
Every 4 min for 6 sets complete:
30 Wall Balls, 20/14 lbs (L4), 25 Reps (L3), 20 Reps (L2), 25 Reps, 14/10 lbs (L1), 20 Reps (