The Gym Lake Highlands – CrossFit
A.: Back Squat (5 Sets
3 @ 70-73%
2 @ 75-78%
1 @ 80-83%
1 @ 85%
6 @ 55% (speed)
+
3-5 Strict dips after each set
Rest 3 minutes)
B. Metcon (Time)
4 Rounds for Time:
3 Bar Muscle Ups
400m Run
21 Ab-Mat Situps
TC: 18 Minutes
-use the JBMU sparingly as a scale and for athletes with or close to a BMU