The Gym Lake Highlands – CrossFit
Deadlift (5 Sets, 2 Reps
Sets 1-3: 83%
Sets 4-5: 88-90%
+
4-7 Strict Pull-ups
rest 2:30-3)
-record you weight for sets 4 & 5
B.: Deadlift (2 Sets, 3 Reps
Drop sets at 75%, 70%
-rest 1:30)
-be fast
-record your 75%
C. Metcon (AMRAP – Rounds and Reps)
AMRAP 11
5 Front Squats (145/100)
35 Double Unders
100m KB Suitcase Carry (53/35)
100m KB OH Carry
RX+: 185/125
-prioritize full range of motion in the squat over weight on the bar
-FS are from the ground