The Gym Lake Highlands – CrossFit
A.: Deadlift (5 sets, 3 Reps
Sets 1-3: 75%
Sets 4-5: 80%
+
7-9 Erg Hamstring Curls)
-rest 2 minutes between sets
B.: Deadlift (2 Sets, 5 Reps
Drop sets at 70%, 65%)
-Focus on speed!
-rest 1:30
-record 70% set
C. Metcon (AMRAP – Rounds and Reps)
AMRAP 15
800m Run
20 Situps
30 Double Unders
10 Ring Dips
-scale double unders to 50 single unders + 4 squat jumps
-ring dips may be strict or kipping
-scale dips to jumping dips; no bands; or diamond pushups.