The Gym Lake Highlands – CrossFit
A.: Deadlift (A. Deadlift
3 Waves; use the same weight each wave:
3 Reps: 60%
2 Reps: 65%
1 Reps: 70-73%
+
:20-:30 WF HS Hold after each wave
Rest between sets: Only as long as it takes to change the weight
Rest at least 2:30 between waves)
-for the final wave if you want to go heavier go for it but keep the first two at the % above
B. Opportunity for Excellence (AMRAP – Rounds and Reps)
AMRAP 10
5 Thrusters (115/85) (135/95)
10 Pull-ups (+:C2B)
250m Row