The Gym Lake Highlands – CrossFit
A.: Bench Press (4×3 @ 85% Across
+
10 Deficit Push-ups
5 Lateral to Front Raise
10-13 GHD Situps)
-push ups should be done directly after the bench press
B.: Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
-no band for scaling pull-ups; jumping
-TC: 11