Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 2-PWRHR
Warm-up
Coach Led
A. Weightlifting EMOM (Weight)
EMOM x 10
1 – 3-5 BB or 10 DB Deadlift
2 – :30 – :45 Plank
-You should choose a BB unless you just hate it.
Deadlift (Record your heaviest set of Deadlift)
Metcon
Metcon (AMRAP – Rounds and Reps)
A. AMRAP 8
2,2; 4,4; 6,6…
Bike Cal
Wall Balls (20/14)
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
B. AMRAP 8
2,2; 4,4; 6,6…
Medball Cleans
Bike Cals
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
C. AMRAP 8
2,2; 4,4; 6,6…
Bike Cal
MB Push Press