The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
2 Rounds:
1minute row
10 Wallball Squats
5-10 Beat Swings
B. Specific Part A (RMU)
3 sets on low rings
3 snap back pull + 2 transitions
B. Specific Part B(Chin over bar Pu)
2 Sets:
3 Jumping Pull-up, hold 3 sec
3 chin over bar pull up
C. Specific (Cleans)
Ramp up cleans in sets of 3
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb