The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
3 rounds
30 sec Row or Bike
30 sec:
Rd 1: Inch worms
Rd 2: Air squats
Rd 3: push-up to downward dog
B. Specific
3 sets @ascending
3 Power cleans + 2 Jerks
Then:
2 sets
200m Run
4 Clean and Jerks @ ascending
Metcon
Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Female RX weight: 105#
Scaling Options:
Run 800m
21 Clean and Jerk (115/85)
Run 400m
21 Clean and Jerks
Run 800m
*Can also sub barbell for Kbs or DBs