The Gym Lake Highlands – CrossFit
A.: Snatch (4 Sets, building or not
3-Position Snatch
+
3-5 Strict Ring Dips
-rest 1:30 – 2 minutes)
B. : Shoulder Press (3 Sets, 5 Reps
Build to a moderate 5
+
3-5 Strict Ring Dips
-rest 1:30)
C. Metcon (Time)
30-24-18 Wall Ball Shots (20/14)
30-24-18 DB Alt Hang Clean + Jerk (50/35)
15-12-9 Pull Ups
RX+: 30/20