Announcements
The CrossFit Open is Coming…Register Here
3 Workouts – 3 Weeks – Worldwide Competition
The Gym Lake Highlands – 1-CrossFit
A. Gymnastics Skill Work (Checkmark)
4 Sets; Start a new set every 4 minutes;
Complete on of the two drop sets:
1 – If You Have Ring Muscle Ups:
-Max Ring MU
-Strict Ring Dips
-Max Ring Support Hold
-Max Double DB OH Hold (50/35)
2 – If You Don’t Have Ring Muscle Ups:
-Max Ring Support Hold
-Max Box Dips
-Max Hollow Hold
-Max Hollow Rock
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10/8 Cal Bike
20 Push-ups