The Gym Lake Highlands – CrossFit
A. Metcon (3 Rounds for calories)
A. AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
rest 4:00
B. AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
rest 4:00
C. AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
-scale the weight from the beginning – if you can’t do the last weight you need to scale the weight in the first round.
B.: Bench Press (Narrow Grip
4 Sets, 6 Reps, building
-start around 55% of bench press
+
12 Alt Hammer Curls
-rest 1:30)
-use the knurling as a guide for narrow grip