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CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD Metcon Metcon (Time) 6 RFT of: 4 Overhead Squats, 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 65/35 lbs or lighter (

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD Metcon Metcon (Time) 2 Rounds for Time of: 25 m sled push, 135/90 lbs (L4), 115/70 lbs (L3), 90/50 lbs (L2), 70/35 lbs (L1), 45/25 Lbs or Lighter (

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 9 Minute Clock: 1 Minute Assault Bike 1 Min Row 10 Dumbbell Single Leg RDLs (Each Side) *Start slow on machines and increase pace each round Metcon Metcon (AMRAP – Reps) 8 Sets for Time: 5 minute AMRAP of: 200 m Run

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 4 Rounds: 1:00 AAB or Row 50 Single Unders 50′ Lateral Side Step (Each Way) 10 Goblet Squats 3-5 Strict Pull Ups or Strict Assisted PU’s *10 min time cap Metcon Metcon (Time) For Time of: 2 Rounds 96 Double Unders (L4/3/2),

CrossFit Lackland – CROSSFIT View Public Whiteboard Warm-up 3 Rounds: 1:30 AAB or Row 10 Inchworms 20 Glute Bridges 10 Deadlifts, 95/65 lbs *Increase deadlift weight each round *10 min max Metcon Metcon (Time) For Time of: 21-15-9 Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs

CrossFit Lackland – CROSSFIT View Public Whiteboard Mindset Trying to be perfect left me frustrated and defeated, I was imperfect, broken, and fallible. Perfection was unattainable in my life, but I could continuously pursue Excellence in everything that I do. ​ As I defined myself and refined my mindset, I

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD 20 min Strength Phase Deadlift (20 min to find 1 RM) Metcon 50/35 Cals for time on AAB (Time) Complete 50/35 Cals on the AAB at 100% effort

CrossFit Lackland – CFL SATURDAY TEAM WOD View Public Whiteboard Olympic Lifting Hang Power Clean (15 min to find 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 30 min AMRAP of: 400m Run 25 KBS, 70/53 lbs (RX), 53/35 lbs (S) 25 HSPU’s (RX), 10 Wall-Walks (S) 5 Rope

CrossFit Lackland – CROSSFIT View Public Whiteboard ROMWOD 20 min Metcon Metcon (Time) For Time of: 27-21-15-9 Wallballs 30/20 lbs @10/9′ (L4), 20/14 lbs @ 10/9′ (L3), @9/8′ (L2), 14/10 lbs @10/9′ (L1), @9/8′ Chest to bar pull ups (L4), Pull-Ups (L3), Assisted Pull-Ups (L2), Ring Rows (L1/

CrossFit Lackland – CROSSFIT View Public Whiteboard Metcon Metcon (Time) For Time: 1 Mile Run (L3), 3/4 Mile (L2), 1/2 Mile (L1), 1/4 Mile (