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The Gym Lake Highlands – 2-PWRHR A. Row Conditioning (Time) For Time: 1000m Row rest 2:00 750m Row Rest 1:30 500m Row rest 1:00 250m Row rest :30 250m Row B. Metcon (AMRAP – Rounds [...]

The Gym Lake Highlands – 1-CrossFit A.: Back Squat (4×6 @ 75%) -lift every 2 minutes B.: Front Squat (1×5 @ 60% 1×4 @ 70% 2×4 @ 75%) -lift every 2 [...]

The Gym Lake Highlands – 2-PWRHR A. Strength (Checkmark) EMOM x 7 3 Back Rack Lunges each side B. Metcon (Time) 7 Rounds for Time: 10 Single DB Devils Press 10 Air Squats 10/8 Cal Bike

The Gym Lake Highlands – 1-CrossFit A.: Back Squat (3×6 @ 75%) -lift every 2 minutes B.: Front Squat (1×5 @ 60% 1×4 @ 70% 2×4 @ 75%) -lift every 2 [...]

The Gym Lake Highlands – 1-CrossFit A.: Bench Press (5×3 @ 75% 2×2 @ 80%) -rest 1:30 after each set B.: DB Bench Press (Checkmark) 2 Sets: 10 DB Bench Press AHAP rest 10 [...]

The Gym Lake Highlands – 1-CrossFit A.: Bench Press (5×4 @ 75% 2×2 @ 80%) -rest 1:30 after each set B.: DB Bench Press (Checkmark) 2 Sets: 10 DB Bench Press AHAP rest 10 [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (5 Rounds for reps) 5 x AMRAP 4 Run 400m 10 Toes 2 Bar 5 Burpee to Target MAX DB Snatch Rest 2 minutes between AMRAPS B. Bunz Accessory (Time) [...]

The Gym Lake Highlands – 1-CrossFit A.: Kelly Brown (Time) 5 Rounds for time of: Row 440 m 10 box jumps 10 deadlifts 10 wall-ball shots ♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box ♂ [...]

The Gym Lake Highlands – 1-CrossFit A.: Back Squat (4×5 @ 65% 1×4 @ 70%) -lift every 2 mintues B. Metcon (AMRAP – Rounds and Reps) 5 Rounds for Time: 8 Alternating [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (AMRAP – Rounds and Reps) AMRAP 20 Run or Row 400m 5 Front Squats, building-add weight to the front squats each round B. Tabata (8 Rounds [...]