The Gym Lake Highlands – CrossFit
A.: Bench Press (5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80-83%
+
10 DB Reverse Fly)
-rest 2 minutes between working sets
B.: Bench Press (Max Reps @ 70% of heaviest completed lift in part A)
C. Metcon (AMRAP – Rounds and Reps)
AMRAP 9
2 Back Squats (135/95) (155/105)
250m Row (2 reps)
4 Back Squats
250m Row
6 Back Squats
250m Row
…
-back squats from the ground
-coaches should check class for spacing, if it’s a big class barbells should not be pushed off shoulders rather they should be re-front racked and then dropped