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 (No Measure)
1 – 5 BB Deadlifts
2 – :30-:45 Wall Sit
record your heaviest set of 5
Deadlift
Metcon
Metcon (Checkmark)
Every 2 minutes x 24
Alternate 1,2,3
1- 50 Double Unders
2- 24 Anchored Weighted Situps
3- 24 Wall balls 20/14lbs
Accessory
4 Sets:
12 DB Hammer Curls
rest :30
12 DB Lateral Raises