The Gym Lake Highlands – 1-CrossFit
Warm-up
Warmup is Coach Led
Weightlifting
Shoulder Press (2×5 @ 60%
1×3 @ 65%
1×1 @ 70%
1x Max Reps @ 70%)
-Cap max set at no more than 20 reps.
-No bouncing
-No Legs
Metcon
Metcon (Time)
For Time:
80 Wall Ball Shots 20/14
60 Toes 2 Bar
40 Deadlifts 40% of 1RM Deadlift
20 Bar Muscleups
TC: 20 Mins
Score: Time
–Scale T2B to Hanging Knee Raises
-Scale BMU to Jumping Bar Muscle Ups, Jumping Chest to Bar