The Gym Lake Highlands – 1-CrossFit
A. Metcon (No Measure)
On a running clock, with a partner:
0-7
AMRAP 7
P1: 15 Situps + 10 Push-ups
P2: Bike Cals
+
Rest 7-10
+
10-21
AMRAP 11 (Both partners do each round)
2-4-6-8…
Box Over
Deadlift (155/105)
Wall Ball Shots (20/14)
+
Rest 21-24
+
24-end
4 Rounds (divide work any way)
400m Run
9 Burpee over Bar
9 Pullups
9 Power Cleans (135/95)
A. Metcon (Checkmark)
On a running clock, with a partner:
0-7
AMRAP 7
P1: 15 Situps + 10 Push-ups
P2: Bike Cals
+
Rest 7-10
+
10-21
AMRAP 11 (Both partners do each round)
2-4-6-8…
Box Over
Deadlift (155/105)
Wall Ball Shots (20/14)
+
Rest 21-24
+
24-end
4 Rounds (divide work any way)
400m Run
9 Burpee over Bar
9 Pullups
9 Power Cleans (135/95)