The Gym Lake Highlands – 1-CrossFit
A. Metcon I (AMRAP – Rounds and Reps)
In 7 Minutes: (0-7)
1000m/800m Row
In the remaining time AMRAP
20 Wallball (20/14)
20 Deadlift (155/105)
Rest 3 minutes (7-10)
-score is rounds + reps of the AMRAP
-row is a buy in
B. Metcon II (AMRAP – Rounds and Reps)
In 5 minutes (10-15)
750m/600m Row
In the remaining time AMRAP
15 Wallball (20/14)
15 Deadlift (185/125)
Rest 3 minutes (15-18)
C. Metcon III (AMRAP – Rounds and Reps)
In 4 minutes (18-22)
500m/400m Row
In the remaining time AMRAP
10 Wallball (20/14)
10 Deadlift (225/155)
D. Bonus/Accessory (Checkmark)
2-3 Sets:
6/6 Alt DB Curls (hold DB at top)
10 DB Front Raises
12 BB Reverse Curls