The Gym Lake Highlands – CrossFit
A.: Front Squat (4 Sets, 2 Reps, building
-after each front squat set go immediately into 4 back squats at the same weight
+
Max Banded Strict Pull-up after each set; do not use mega band and band loops over the top of the rack)
-you can use last weeks double as a reference
B. Metcon (3 Rounds for calories)
For Reps:
3 minutes on/2 off x 3 sets
11 Thrusters (115/85) (145/100)
11 Burpee over Bar
+
Max Cal Bike