Announcements
The 100KM Challenge Starts 1 December. Register with The Gym’s team here. Questions? Ask a coach or Team Captain Jeff!
Embrace the challenge with your fellow athletes!
The Gym Lake Highlands – 1-CrossFit
A.: Deadlift (4 Sets; 10 Reps
55%, 60%, 65%, 70%)
Use your heavy single from previous week for %, not lifetime max; record your heaviest set
B. Accessory Superset (Checkmark)
3 Sets:
10 RDL (Barbell or DB)
10 DB Lunges (each leg)
10 Barbell Roll Out (or ab wheel)
Rest 2 Minutes between sets
C. Metcon (Time)
15-12-9-6-3
Wall Ball (30/20)
Burpee to 6″ Target
Time Cap: 8 Minutes