The Gym Lake Highlands – CrossFit
A.: Hang Clean (6 Sets, building only as technique allows:
Clean Deadlift +
Hang Power Clean +
Hang Clean +
2 Front Squats
+
Complete 3-5 Seated Box Jumps after each set)
B. Metcon (2 Rounds for time)
2 Rounds, each for time:
400m Run
20 Wall Ball Shots (20/14)
15 Box Jump Overs(24/20)*
10 Double DB Thrusters (35/20)
5 Burpee over both DBS
Rest 3 minutes between rounds
TC 18 Minutes
**MUST STEP DOWN