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CrossFit Lackland – CFL SATURDAY TEAM WOD View Public Whiteboard Strength Phase DL – HPC – S2OH – OHS (1 RM = 1 DL: 2 HPC: 3 S2OH: 4 OHS) 12 min to find 1 RM: 1 Deadlift: 2 Hang Power Cleans: 3 Shoulder to Overhead: 4 Overhead Squats *Must

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD Metcon Metcon (Time) For Time of: 50 Thrusters, 95/65 lbs (RX), 75/45 lbs (S) 40 Pull-Ups (RX), Ring Rows (S) 30 Double Unders (RX), 60 Singles (S) 20 Bar Facing Burpee Over Bar 10 HSPU’s (RX), 5 Wall Walks (S)

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD Olympic Lifting Snatch (Find 1 RM)

CrossFit Lackland – CROSSFIT View Public Whiteboard Metcon Metcon (Time) For Time of: 50 Cals on AAB 20/16 Cals on C2 100′ D-Ball Carry, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1) Rest 2 min 100 Cals on AAB 40/32 Cals on C2 200′ D-Ball Carry, 150/100 lbs (L3),

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 800 m run Banded Lat Stretch 10 Hurdlers Stretch Strength Phase Deadlift (5-5-5) Work up to a heavy set of 5 and complete 2 more sets (All sets should be the same weight) Metcon Metcon (Time) 3 RFT of: 10 D-Ball cleans,

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 500m Row 3 rounds of: 50′ Worlds Greatest Stretch 50′ High Knees 50′ Butt Kickers Then 2 min of shoulder mobility Metcon Metcon (Time) For Time of: 50’ HS Walk (L4), 25′ (L3), 100′ 3-Legged BC (L2), 50′ 3-Legged BC (L1), 200′

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 10 min AMRAP of: 10/8 cals on AAB 10 Push-Ups 10 PVC Pass Throughs 10 PVC Around The Worlds Strength Phase Bench Press (3-3-3-3-3) 15 min to work up to a heavy set of 3 reps then complete 4 more sets at