The Gym Lake Highlands – 1-CrossFit
Warm-up
3 rounds @ increasing intensity
20 sec bike
20 sec Walking lunges
20 sec hang muscle cleans
20 sec bootstrappers
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Burpee Box Jump Overs (24/20)
10 cal bike
5 Hang Power Cleans (185/135) or heavy. dbs
10 cal bike
KG: 22.5/15, 14/9 KG
TC: 20 min
Score: rounds and reps
Scaling Options
Level 1
5 Burpees
5 box jumps
10 cal bike
5 hang power cleans with light
10 cal bike
Level 2
5 Burpee Box Jumps (20)
10 cal bike
5 hang power cleans (135/85)
10 cal bike