The Gym Lake Highlands – 1-CrossFit
A. Power Clean EMOM (6 Rounds for weight)
EMOM x 6
6 Power Cleans + 1 Jerk
51% of your Power Clean + Jerk Max
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 14
200m Run
1 Bear Complex (135/95)
Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
These are individual movement, they do now flow into each other. e.g. complete and stand up the front squat before doing the push press, not a thruster.
Scale run to 15/12 cal Bike
C. ABS ABS ABS (Checkmark)
3 Sets, unbroken reps:
5 Hollow Rocks
:15 Hollow Hold
5 V-ups
:15 Knee Tuck Hold
Rest as needed between sets