Announcements
The CrossFit Open Begins Friday! Do the workout in all classes or with your pals Friday night at 5:30 PM – beer/seltzers and FITNESS! Register for the open at open.crossfit.com
Questions? Ask a coach!
The Gym Lake Highlands – 1-CrossFit
The Open
The CrossFit Open Starts Friday! Register at open.crossfit.com – Join Team CrossFit Lake Highlands!
Friday Night Lights starts at 5:30 on Friday!
A.: Overhead Squat (5 Sets, Building, Lift every 2 minutes:
1×7
1×5
1×3
2×1)
-build across each set
-Build to a heavy single for the day or a new max
-Record your heaviest set, all others in notes
B.: Overhead Squat (1xMax Reps at 85% of heaviest in A.)
C.: Metcon (4 Rounds for reps)
4 Sets for reps, 2 minutes on/1 minute off:
15/12 Cal Row
7 Thrusters (115/80)
Max Chest to Bar