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 Alternating
1 – 5 BB Front Squats
2 – :30-45 HS Hold
-try to get upside down, otherwise scale to Double DB OH Hold
Front Squat (Record your heaviest set of 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
27:00 AMRAP:
30 Double Unders
7 DB Floor Press
200m Run
7 Goblet Squats
1:00 Plank
:15 Plank = 1 Rep
Bunz and Guns
3 Sets:
Barbell 21’s (7-7-7)
7/7 RFE Split Squat