The Gym Lake Highlands – 1-CrossFit
A.: Clean (Every 2:30 x 6
2 Cleans @ 83-85%
1 Clean @ 90%
+ 20 seconds of max effort dubs)
-same weights each set
-record the single
-not touch and go reps
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 14
200m Run
12 Alt DB Hang Power Clean (50/35)
12 Steps Single DB Farmers Lunge
50 Double Unders
12 Alt DB Hang Power Clean
12 Steps SDB OH Walking Lunge
12 Burpees
12 Alt DB Hang Power Cleans
12 Single DB Box Step-ups (20/20)