W.O.D.

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of Two complete 30 min AMRAP of:

Partner 1 completes the following while Partner 2 completes 20/15 cals on the AAB. Swap out after AAB cals.

20 box jump over, 24″ (L4), 20″ (L3), 16″ (L2), Step Ups, 20″ (L1), Step Ups, 16″ (10 power snatch, 155/105 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 65/45 lbs (5 Strict HSPU’s (L4), HSPU’s (L3), Wall-Walks (L2), 3 Wall-Walks (L1), 5 Seated DB Presses, 35/25 lbs (20/15 cals on AAB

Cals don’t count for crap 🙂

CrossFit Lackland – CROSSFIT

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Note

No 9 AM Class Today

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Metcon

Strength Phase

Olympic Lifting

CrossFit Lackland – CROSSFIT

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ROMWOD

Skill Work

Metcon

Strength Phase

Olympic Lifting

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Skill Work

Metcon

Strength Phase

Olympic Lifting

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Skill Work

Metcon

Strength Phase

Olympic Lifting

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Warm-up

*5 min (Coaches Choice)

Skill Work

Metcon

Strength Phase

Olympic Lifting

CrossFit Lackland – CROSSFIT

View Public Whiteboard

Rest

CrossFit Lackland – CFL SATURDAY TEAM WOD

View Public Whiteboard

Olympic Lifting

Strength Phase

Metcon

CrossFit Lackland – CROSSFIT

View Public Whiteboard

ROMWOD

Skill Work

Metcon

Strength Phase

Olympic Lifting