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3 Workouts – 3 Weeks – Worldwide Competition
The Gym Lake Highlands – 1-CrossFit
Back Squat (5 Sets, Lift every 2 minutes
1×6 – 60%
1×6 – 70%
1×4 – 80%
1×4 – 85%
1×2 – 90%)
B.: Back Squat (1xMAX – 75%)
C. Metcon (Time)
5 Rounds for Time:
7 Front Squats (185/135)
5 Bar Muscle Ups
30 Double Unders
-Front Squats are from the ground, you may Squat Clean the first rep, all sets unbroken
-Scale BMU to toughest pulling variant, no bands
-this is a fast workout – don’t get on the struggle bus with weight or gymnastics.