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CFL #605

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 3 rounds: 2:00 row 20 Alt leg V-ups 5 Strict pull ups or Ring Rows :30 Rig hang Metcon Death Race (Time) 5 RFT of: 15/10 Cals on AAB 10 Burpees*10 min cap Metcon (Time) For Time of: 15 Squat Snatch 165/115

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CFL #604

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 5 Min – Coaches Choice Metcon Metcon (Time) For Time of: 75 Wallballs, 30/20 lbs @ 10′ (L4), 20/14 lbs @ 10′ (L3), 20/14 lbs @ 9′ (L2), 20/14 lbs @ 8′ (L1), 14/10 lbs @ 8′ (

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CFL #603

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 5 min – Coaches Choice Metcon Metcon (Time) For Time of: 75/60 Cal Row (L4), 70/55 (L3), 65/50 (L2), 60/45 (L1), 55/40 (

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CFL #602

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 5 min – Coaches Choice Strength Phase Deadlift (7 sets of 5 reps @80% +5 lbs) Metcon Metcon (Time) 3 RFT of: 100 Zeus Double Unders (L4), 150 Regular DU’s (L3), 100 DU’s (L2), 100 Attempts (L1), 150 Singles (

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CFL #601

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 15 min AMRAP: 2:00 Assault bike 10 Inch worms 20 Ring rows 10 Banded Pull Aparts Metcon Metcon (Time) 3 RFT of: 15/12-12/9-9/6 Cals on AAB 12-9-6 Deficit HSPU, 4.5″/3.5″ (L4), Strict HSPU’s (L3), HSPU’s (L2), 1/2 reps Wall Walks (L1), Seated

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CFL #600

CrossFit Lackland – CROSSFIT View Public Whiteboard Metcon Metcon (Time) 3 Rounds For Time of: 20/15 Cal Assault Bike 75 Heavy Double Under or 100 Regular Double Under (L3), 50 Hvy/75 Reg (L2/1), 100 Singles (

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Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD View Public Whiteboard Warm-up Coaches choice, 5-10 min Metcon Metcon (Time) Teams of 2 For Time of: Buy in: 1 Mile Run as a team Then: 5 Strict Pull-Ups Each 30 Bench 185/115 Run 400 m 45 Bench 155/95 Run 400 m 60

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CFL #599

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up *Coaches Choice: 5 min Note https://www.thefittestexperience.com/2019-week-one-qualifier-two-and-three Qualifier 19.2 & 19.3 will start with a 13 minute running clock. Qualifier 19.2 starts from zero to minute 5 and consists of a 3 rep max Shoulder to Overhead. You may start with a preloaded

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CFL #598

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up *Coaches choice: 5 min Metcon The Fittest Games 19.1 (AMRAP – Reps) https://www.thefittestexperience.com/2019-week-one-qualifier-one 5 Min AMRAP: 25 Front Squats 25 Burpees Over Bar AMRAP Front Squats in Remaining Time PRO/AMATEUR/TEAM DIVISION (MASTERS 35-39, MASTERS 40-44) 185/125 lbs (L4) MASTERS 45-49, TEENS 16-17

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CFL #597

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up *Coaches Choice Metcon Metcon (Time) For Time of: 75 Wallball, 20/14 lbs @ 10′ (L3), 9′ (L2), 8′ (L1), 14/10 lbs (

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