Announcements
Holiday Schedule:
Regular Schedule through 23 December
24 December: No Evening Classes
25 December: Closed
26 December: 9AM & Noon Community Classes
Regular Schedule through 30 December
31 December: No Evening Classes
1 January: 9:30AM Community Class
2 January: Regular Schedule
Check Wodify for any Updates!
The Gym Lake Highlands – 1-CrossFit
A.: Back Squat (5 @ 60%
3 @ 70%
5 @ 60%
3 @ 75%
5 @ 60%
3 @ 80%
+
3-5 Strict Pull-ups or Rack Pull-ups after each set
-Rest 1:30)
-keep rest tight to 1:30 after the pull-ups
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 13
300m Run
5 Box Overs (24/20)
5 Wall Ball Shots (30/20)*
*Add 5 Wall Balls Each Round
RX+: Box Clear Overs 24/20