Announcements
Special Open Gym Times in Wodify – Check the Schedule for Details!
Mon, 18 Nov; Sun, 24 Nov; Mon, 25 Nov;
Mon, 2 Dec; Sat, 7 Dec (Marathon Row); Sun, 8 Dec; Mon, 9 Dec
The Gym Lake Highlands – 1-CrossFit
A.: Power Clean (5 Sets, building:
Clean DL +
Hang Power Clean +
Power Clean
Jerk
[1+1+1+2])
-lift every 2 minutes
B. Metcon (AMRAP – Reps)
4 x AMRAP 3 (Alternating)
i. AMRAP 3
Burpee Box Overs (must step down) (24/20)
RX+: (30/24)
ii. AMRAP 3
15 Hand Release Push-ups
9 KBS (53/35)
RX+: (73/53)
Rest 1 minute between amraps
-score is total number of reps
-put individual amrap scores in the notes