The Gym Lake Highlands – 1-CrossFit
A. Metcon (AMRAP – Rounds)
EMOM x 22
1: 200/180m Row
2: 5 Thrusters (75/65) + 5 Lateral Burpee over Bar
Thruster and Burpee are done in the same minute, cap work at :40 seconds, scale accordingly.
If you’re gassed, take a round off, record completed rounds.
B. Successories (Checkmark)
4 Sets:
4-7 Strict Pull-ups (unbroken)
8/8 HEAVY Single Arm DB Row
12 HEAVY Russian KB Swings
Rest as needed between sets.