The Gym Lake Highlands – CrossFit
A.: Front Squat (6 Sets
4 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
2 @ 83%
6 Speed Squats @ 50%
+
3 Pull-up Negatives + 2 Strict Pullups after each set
-rest at least 2-2:30)
B. Metcon (4 Rounds for time)
4 Rounds, Each for time, Start a new round every 5 minutes:
11 Thrusters (95/65)
7 Burpee Box Jump Overs (24/20)*
2 Rope Climbs
*MUST STEP DOWN
RX+: 135/95