The Gym Lake Highlands – CrossFit
A.: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
-TC: 5 minutes – hard cap
-power or squat acceptable
– coaches note: the cap may seem tight but grace is a sprint (2-4 minutes). have athletes scale to be under not trudge through at rx
B.: Front Squat (3 Waves; use the same weight each wave:
4 Reps: 65%
3 Reps: 70%
2 Reps: 75%
Rest between sets: Only as long as it takes to change the weight
Rest at least 2:30 between waves
+
Max banded strict pullups (no megaband))