Announcements
MURPH IS COMING!
Saturday, 27 May
Gym Opens at 8:00 AM; Murph Starts at 8:30
Gym Closed 29 May – Go Support Carry the Load!
The Gym Lake Highlands – 1-CrossFit
A. Warm-up (No Measure)
Coach Led
B. Metcon (Time)
For time, with a partner:
10 Rounds
6 Thrusters
6 Pullups
into
10 Rounds
6 Power Clean + Jerk
6 Toes to Bar
into
10 Rounds
6 Front Squats
6 Bar Facing Burpees
10 Rounds
Everything can be scaled to DB if needed.
Pullups:
–Scale to Jumping or Ring Rows
Toes to Bar:
–Kipping Hanging Knee Raises
–V-Ups
C. Bonus Work (No Measure)
4 Sets:
12-15 GHD Situps/Ab Mat Situs
:20 Side Plank Each Side
Rest 2 minutes