The Gym Lake Highlands – 1-CrossFit
A.: Back Squat (3×3 @ 65-70% Across)
-Lift every 2 minutes
-all sets at the same weight
-these should be moderate and snappy
B.: Paused Front Squat (3×3 @ 55-60% Across
(use your front squat one rep for %))
-Lift every 2 minutes
-All sets at the same weight
-3 second pause
C. Metcon (Time)
5 Rounds for Time:
1 Legless Rope Climb
7 Push Press (115/80)
5 Shuttle Runs
Scaling:
Legless Rope Climb:
-2 Regular Rope Climbs
-5 Ground to Standing Pulls
-5 Strict Knees to Elbow
-10 Strict Hanging Knee Raises
Push press should be unbroken.