The Gym Lake Highlands – 1-CrossFit
A. Clean Complex (7 Rounds for weight)
Power Clean + Jerk
3 – (3+1) @ 70%
2 – (2+1) @ 75-78%
2 – (1+1) @ 80-83%
-rest 1:30
-these are not touch and go reps
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 8
20 Wall Balls (20/14)
15 KBS (72/53)
10 Ring Dips
C. Bonus (3 Rounds for reps)
3 Sets:
5-8 Strict Pullups
OR
3-5 Strict Chest to Bar
rest 1-1:30