The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3…and so on
Up-Down
Single DB High Pull
Air Squat
Strength
Metcon (No Measure)
EVERY 1:00 FOR 8 SETS
5 Hang Power Cleans
3 Front Squats
Workout
Metcon (Time)
4 ROUNDS FOR TIME
10 Hang Power Cleans
10 Bent Over Row
100m Run*
-Rest 2:00-
4 ROUNDS FOR TIME
10 Hang Power Cleans
10 Bent Over Row
100m Run
(Score is Time)
100m run scale: 40 DU, 60 Singles, 125m Row, :30 of Cardio