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CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 3 rounds: 3:00 Machine of your choice 5 Strict Pull-Ups or Ring Rows 10 Air Squats 10 Banded Lat Pull-Downs Strength Phase Deadlift (5 sets of 3 Reps) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: • 20 pull-up

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 3 rounds: 2:00 Row 15 Banded Pull Aparts :30 Ring Dip Hold 20 Ring Rows 10 Box Jumps, 24/20″ (Step Down) Metcon Metcon (Time) For Time of: 3 Rounds of: 10 Muscle Ups (L4), BMU’s (L3), 10 C2BPull-Ups + 10 Ring Dips

CrossFit Lackland – CROSSFIT View Public Whiteboard President’s Day Partner WOD (AMRAP – Rounds and Reps) Teams of Two Complete 30 min AMRAP of: Buy In: 100′ Handstand Walk (LVL4/3), 200′ Wheel Barrel Walk (LVL2/1) 100 m Run 25 Box Jumps, 30″ (LVL4), 24″ (LVL3), 20″ (LVL2), 20″ Step Ups

CrossFit Lackland – CFL SATURDAY TEAM WOD View Public Whiteboard Metcon TBD

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD Metcon Metcon (Time) 6 RFT of: 8 Power Snatch, 115/85 lbs (L4), 95/65 lbs (L3), 75/45 lbs (L2), 55/35 lbs (L1), 45/25 lbs (

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD Olympic Lifting Clean & Jerk + OHS Comples (Find 1 RM) Work to heavy single complex. *If you can OHS in a narrow grip, feel free to go straight from the jerk to the OHS. *If mobility is an issue.. back rack

CrossFit Lackland – CROSSFIT View Public Whiteboard Metcon Metcon (Time) For Time of: 1 Mile Run 15 Burpee Over Bar 20 Box Jumps, 20 25 AbMat Sit-Ups *6 RFT (L4), 5 RFT (L3), 4 RFT (L2), 3 RFT (L1), 2 RFT (

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 3 rounds: 10 Inchworms :30 Ring Support Hold 5 Strict Pull-Ups *10 min cap Strength Phase Sumo Deadlift (Find 1 RM) Metcon Metcon (Time) 17 min AMRAP of: 1000m Run 10 Muscle Ups (L4), BMU’s (L3), 10 PU + Ring Dips (L2),

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 15:00 min AMRAP 10/07 Cal AAB 50′ Goblet Squat Lateral Side Step (R/L) 50′ Goblet Squat Monster Walk (Forward/Backward) 15 Goblet Squats *Light KB Metcon Metcon (Time) For Time of: 50’ HS Walk (L4), 25′ (L3), 1 min HS Progression (L2), 100′

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up Crossover Symmetry Activation (Before Class) -Then- 3 rounds: 2:00 Run/Row/AAB 15 Single Arm Ring Row (R/L) :30 HS Hold or Plank 20 Hip Bridges *12 min max Strength Phase Shoulder Press (Complete 5 sets of 3 reps) Metcon Metcon (Time) 3 RFT