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The Gym Lake Highlands – 1-CrossFit
A. Metcon I (AMRAP – Rounds and Reps)
AMRAP 5
300m Run
12 Strict Pullups
12 KBS (53/35)
Rest 2:30
Scale strict pull-ups:
-fewer reps each round but no fewer than: 9/6/3
-band across j-hooks
-renegade rows
Scale should be consistent across rounds
B. Metcon II (AMRAP – Rounds and Reps)
AMRAP 5
Run 200m
9 Strict Pullups
9 KBS
Rest 2:30
C. Metcon III (AMRAP – Rounds and Reps)
AMRAP 5
100m Run
6 Strict Pull-ups
6 KBS
D. Accessory (Checkmark)
3 Sets:
8/8 Filly Press
rest :30
10 Bent over Barbell Row
rest :30
:30 Double DB OH Hold
Rest as needed between sets