The Gym Lake Highlands – CrossFit
A.: Deadlift (3 Waves, building by feel after the set of 4
4-3-2-1
Wave 1 start at 55%
Wave 2 start at 65%
Wave 3 start at 70%
-rest as long as the weight change takes between reps
-use a double overhand grip)
-rest 2-3 minutes between waves
-record your wave 3 single
B. Metcon (4 Rounds for reps)
2 on/ 2 off x 4 sets
200m Run
6 Burpees over Bar
+
Max Push Press (115/85)