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The Gym Lake Highlands – 2-PWRHR A. Metcon (AMRAP – Rounds and Reps) AMRAP 13 Run 400m 10 Back Squats Rest :30 Rest 5 Min Before B B. Metcon II (AMRAP – Rounds and Reps) AMRAP [...]

The Gym Lake Highlands – 1-CrossFit A.: Front Squat (5 @ 75% 4 @ 80% 3 @ 87% 5 @ 77% 3 @ 87% 1 @ 93-95%) -rest 1:30 B. Metcon (Checkmark) EMOM x 15 1: 15/12 Cal Bike [...]

The Gym Lake Highlands – 2-PWRHR A. Strength (Checkmark) 4 Sets: 200m Plate Burden Carry AHAP Rest 1:30 B. Metcon (Checkmark) EMOM x 21 1 – 14/12 Cal Row 2 – 14 DB Snatch 3 [...]

The Gym Lake Highlands – 1-CrossFit A.: Shoulder Press (4×4 @ 65-68%) -light and snappy; it’s deload -rest 1:30 after each set -sets are across B. Metcon (AMRAP – [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For Time: Row 750m + 3 Rounds: 30 Deadlifts 15 Pushups + Row 500m + 3 Rounds: 20 Front Squats (lighter than DL) 10 Pull-ups + Row 500m + 3 [...]

The Gym Lake Highlands – 1-CrossFit A.: Deadlift (5-3-1-5-3-1 Build to a heavy 1 for the day) -not a max -lift every 2 minutes B. Metcon (Time) 8 Rounds for Time: 8 Bar Facing Burpees 8 [...]

The Gym Lake Highlands – 2-PWRHR A. Strength (7 Rounds for weight) EMOM x 7 1 Front Squat + 1/1 Forward Lunge B. Metcon (AMRAP – Rounds and Reps) AMRAP 19 10/9 Cal Bike SPRINT 14 KBS [...]

The Gym Lake Highlands – 1-CrossFit A.: Clean (EMOM x 9 1 – 2 @ 73% 2 – 2 @ 78-82% 3 – 1 @ 85-90%) -record your heaviest single B. Metcon (2 Rounds for time) 2 [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (AMRAP – Rounds and Reps) AMRAP 25 24 Situps 12 Medball Cleans 400m Run Rest 1:00 B. Accessory (Checkmark) Tabata Plank

The Gym Lake Highlands – 1-CrossFit A. Guess Who’s Back (AMRAP – Reps) Tabata Air Squats B. Back Again (Time) For time, with a partner: 4k Bike 100 KBS (70/53) 100 KB Lunges 4k [...]