The Gym Lake Highlands – CrossFit
A.: Back Squat (3 Waves; use the same weight each wave:
4 Reps: 68%
3 Reps: 73-75%
2 Reps: 78-80%
1 Reps: 85%
Rest between sets: Only as long as it takes to change the weight
Rest at least 2:30 between waves)
B. Metcon (AMRAP – Rounds and Reps)
AMRAP 11
11 Cal Row
11 Burpees
19 Box Jumps (24/20)
18 Pull-ups
In honor of Armistice Day:
At the eleventh hour on the eleventh day of the eleventh month – we will remember them. The Armistice, an agreement to end the fighting of the First World War as a prelude to peace negotiations, began at 11am on 11 November 1918. Armistice is Latin for to stand (still) arms.