The Gym Lake Highlands – CrossFit
A.: Bench Press (4 sets, 4 reps
70% Across
+
5-7 Decline Push-ups (immediately after bench)
8/8 Dbl KB Split Stance Squat (KB in farmers position)
5 Front to Lateral Raise)
B. Metcon (4 Rounds for reps)
For Reps:
2:15 on/1:45 off x 4 Sets
Alternate Between
I. AMRAP:
13 Toes 2 Bar
13 OHS (95/65) (115/85)
+
Max Cal Row
II. AMRAP
13 SDHP
13 OHS
+
Max Pull-ups
-even with light loading you may need to scale. OHS should be quick and unbroken