The Gym Lake Highlands – CrossFit
A.: Thruster (1.1 Clusters; 4 Clusters building
Rest :10-:15 seconds between reps
+
Max Banded Strict Chest 2 Bar
(do not use the mega band – if thats whats needed scale to negatives)
Rest 2-3 minutes between clusters)
B. Metcon (Time)
For Time:
30 Wall Ball Shots (20/14) (30/20)
+
3 Rounds:
200m Plate Burden Carry (45/25)
7 Burpee to Plate
9/7 Cal Bike
+
30 Wall Ball Shots
TC:17 minutes