The Gym Lake Highlands – 1-CrossFit
A. Metcon (Time)
For time:
9 Bar Muscle Ups
21 Thrusters (75/55)
500m Row
Rest 2 minutes
15 Chest to Bar
15 Thrusters
500m Row
Rest 2 minute
21 Chin over Bar
9 Thrusters
500m Row
-score is total time including rest
-gymnastics movements should be a progression eg:
jumping BMU →Chest to Bar→COB;
jumping C2B→Jumping COB→Ring Row
B. Accessory (Time)
3 Sets:
15 Barbell Curls
7 Ab Wheel Roll Outs
12 KB Curls
Rest as needed