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CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 3 Rounds: 1:30 AAB or Row 10 Empty Barbell Muscle Snatch :30 Handstand Hold Metcon Metcon (Time) 4 RFT of: 20/16 AAB Calories 10 Power Snatches 135/95 100’ Handstand Walk 10

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Metcon Metcon (AMRAP – Reps) 10 Sets AMRAP 2 Minutes 20/15 Calorie Assault Bike Max reps burpee box jumps 24″/20″ -Rest 1 Minute between sets- CoronaVirus Quarantine WOD Metcon (AMRAP – Reps)

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 3 Rounds: 200m jog or 1:00 Single Unders 10 Lunge Elbow to the Floor 10 Inchworms Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 3 Rounds 2:00 Machine 50′ Banded Lateral Side Step (Each Way) 15 Banded Squats 5 Strict Pull Ups -Then- Warm Up to squat clean thruster/squat snatch weight Metcon Metcon (Time) 2

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 3 Rounds: 10 Dynamic Squat Stretch 10 Inchworms 1:00 Bar Hang Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Minutes 5 Strict Pull Ups 10 Push Ups 15 Air Squats

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD *Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching Warm-up 1 mile run Metcon Metcon (Time) Assault Bike 40-30-20-30-40-30-20-30-40-30-20 Calories -Rest 1 Minute between reps- *Women’s calories: 35-25-15-25-35-25-15-25-35-25-15 -Rest 1 Minute between reps- CoronaVirus Quarantine WOD Warm-up 3 Rounds: 50 Single