The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

Row 150m easy /150m moderate /150m fast

Then

5:00 AMRAP of

10 up-downs

5 inch worms w/ push-up

10 scap pull-ups

10 PVC Pass-through

5/5 PVC Around the world

10 PVC OHS

Workout

Metcon (AMRAP – Reps)

3x 6:00 AMRAP*

Wall balls 20/14

CTB Pull-ups

Hang power clean 115/85

Push press 115/85

*Rest 2:00 between AMRAPs

Must go IN ORDER from one movement to the next. When you break on a movement, you MUST move on to the next movement. You can do as many or as few (at least 1) reps as you’d like.

Score is total reps completed

Finisher

Metcon (No Measure)

8x of

:10 on/ :20 off Hollow hold