The Gym Lake Highlands – CrossFit
A.: Deadlift (Pause Deadlift
3 Second Pause at the knee on the way up
5 Sets, 3 Reps
55%, 63%, 67%, 70%, 72%
+
8-12 Heavy Ukranian KBS
rest 1:30-2 minutes)
-use a double overhand grip for as long as possible
B. Metcon (2 Rounds for reps)
i. AMRAP 10min
1 Power Snatch (155/105)
3 Knees to Elbow
9 Burpees
27 Double Unders
(40 Reps per round)
ii. Immediately into 2 min Max Strict Pullups
Scoring:
Round 1: Reps in i
Round 2: Reps in ii