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The Gym Lake Highlands – Power Hour A. Metcon (6 Rounds for distance) AMRAP 4 x 6 20 Push-ups 15 DB Deadlifts 20 Steps Single DB Walking Lunge Max Distance Row in Remaining Time Rest 2 [...]

The Gym Lake Highlands – CrossFit A. Metcon (Time) For Time: 3 on/2 off until complete: 5 Shuttle Run (1 rep = 25 ft out/25 ft back) 11 Wall Ball Shots (20/14) Max Bike in Remaining Time [...]

The Gym Lake Highlands – Power Hour A. Strength (5 Rounds for weight) 5 Sets 5/5 ½ Kneeling Landmind Shoulder Press + 100m Run AFAP Walk Back Rest as needed B. Metcon (AMRAP – Rounds [...]

The Gym Lake Highlands – CrossFit A.: Back Squat (5 Sets 8: 60% 8: 65% 6: 70% 6: 75% 10: 50% + 3-5 Box Jumps after each set Rest 2:30-3) -record your heaviest 6 B. The [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) For Time: 100 Steps Walking Lunge 80 Air Squats 60 Situps 40 Burpees 20 Wall Ball Shots (heavy) Run 300m after each movement

The Gym Lake Highlands – CrossFit View Public Whiteboard Where’s the workout? Check Power Hour for the Satuday workout. Classes at 8 & 9!

The Gym Lake Highlands – Power Hour Spring Break Sendoff (AMRAP – Rounds and Reps) 36’ AMRAP with a Partner: 1000/800m bike – switch at 500/400m 36 S.A. dumbbell push press [...]

The Gym Lake Highlands – CrossFit CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall [...]

The Gym Lake Highlands – Power Hour A. Metcon (2 Rounds for reps) AMRAP 13 x 2 30/25 Cal Row 15 Devils Press 1 Wall Walk 15 Toes to Bar 200m Run (4 Reps) 10 Burpee Broad Jumps 1 Wall Walk [...]

The Gym Lake Highlands – CrossFit A.: Power Clean (E:1:30 x 9, building as TECHNIQUE allows: 3 Power Cleans 2 Hang Power Cleans 1 Jerk) B. Metcon (Time) 4 Rounds for Time: 12 Wall Ball [...]