Announcements
Check your email for an update from the gym about Murph and our summer schedule!
The Gym Lake Highlands – CrossFit
A.: Back Squat (3 Waves; use the same weight each wave:
4 Reps: 68-70%
3 Reps: 73-75%
2 Reps: 78-80%
1 Rep: 83-85%
+
3 Pull-up negatives + 3 Strict Pull-ups
-Rest between sets: Only as long as it takes to change the weight
-Rest at least 2:30 between waves)
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 10
200m Run (4 reps)
5 Chest to Bar
10 Push-ups
5 Hang Power Snatch (115/85)
10 Abmat Sit-ups