The Gym Lake Highlands – CrossFit
A.: Front Squat (3 Waves; use the same weight each wave:
4 Reps: 65-68%
3 Reps: 70-73%
2 Reps: 75%
1 Rep: 80%
+
Max Banded Strict Chest 2 Bar Pullups (band looped around the crossbar)
Rest between sets: Only as long as it takes to change the weight
Rest at least 2:3)
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 9
11 Box Jump Overs* (24/20)
19 Toes to Bar
27 Alt DB Hang Clean (50/35)
*Hoggan Rule
-scale toes to bar to hanging straight leg raises