Announcements
Special Open Gym Times in Wodify – Check the Schedule for Details!
Mon, 18 Nov; Sun, 24 Nov; Mon, 25 Nov;
Mon, 2 Dec; Sat, 7 Dec (Marathon Row); Sun, 8 Dec; Mon, 9 Dec
The Gym Lake Highlands – 1-CrossFit
A. Metcon (Time)
For time, partitioned any way, in any order:
100 Wall Ball Shots (20/14)
1600m Run
50 Hang Power Cleans (115/75)
100/80 Cal Bike
100 Steps Walking Lunge
E3MOM: 1 Rope Climb (feet start flat on the floor)
-1st rope climb is at the 3 minute mark
-if you are out running and miss a rope climb make it up when you return to the gym
B. Bonus (Checkmark)
2-3 Sets:
7 DB or Plate Lateral to Front Raise
7-9 Ab Wheel Roll Outs
12 Alt DB Hammer Curls