The Gym Lake Highlands – CrossFit
A.: Back Rack Lunge (Back Rack Reverse Lunge
4 sets, 3 reps, building
1 rep = [1 R + 1 L + 1 Back Squat]
+
3-5 Strict Dips
rest 1:30-2:00)
-record your heaviest set
B.: Front Squat (3 sets, 10 reps, Across at 55-60%
+
3-5 Strict Dips
rest 1:30)
C. Metcon (Time)
For Time:
45 WallBall (20/14)
35/28 Cal Row
25 Box Overs (24/20)
15 Deadlifts (255/180)
TC: 12 minutes