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3 Workouts – 3 Weeks – Worldwide Competition
The Gym Lake Highlands – 1-CrossFit
A. Skill Work (Checkmark)
EMOM x 20
1 – Row 45 Seconds
2 – :30 Weakness Work*
*Choose from: Toes2Bar, Chest2Bar, Rope Climbs, Ring Muscle Ups
-you are not learning a new skill but working to develop one that you already have
B. Metcon (2 Rounds for reps)
AMRAP 5 x 2
400m Run Buy-in
into:
AMRAP
30 Steps Goblet Lunge (50/35)
20 KB Swing
Rest 2 minutes between AMRAPS
Restart at the beginning
-400m run should be no longer than 2 minutes of work, scale as needed.
-400m run does not count towards your score