The Gym Lake Highlands – CrossFit
A.: Deadlift (Week 5
3 Waves; use the same weight each wave:
3 Reps: 75%
2 Reps: 80%
1 Rep: 83-85%
+
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 2:30 betwe)
-record the single
B. Metcon (3 Rounds for reps)
3:00 on/2:00 off x 3
15/12 Cal Row
into
AMRAP
9 Alt DB Hang Clean (50/35) (70/50)
9 DB Box Step Over (24/20)
-After the row, pickup where you left off in previous AMRAP