Announcements
The 100KM Challenge Starts 1 December. Register with The Gym’s team here. Questions? Ask a coach or Team Captain Jeff!
Embrace the challenge with your fellow athletes!
The Gym Lake Highlands – 1-CrossFit
A. Metcon (5 Rounds for time)
5 Rounds, each for time:
400m Run
15 Burpee over Bar
7 Strict Ring Dips
3 Overhead Squats (135/95)
Rest 1:30 between sets
B. Core Accessory (Checkmark)
3-5 Sets
10 Barbell Rollouts
:30 Front Rack DB Hold