The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

8-10 Band shoulder series

5 Tempo squats with band out front (3231)*

10 Skaters

Strength

Front Squat (5-5-5-5-5-5-5-5)

EMOM x 8 MINUTES*

5 Front Squats

*Start Light end Moderate or start Moderate and stay Moderate across.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

7 Front Squats (95/65)|(65/45)

7 Up-Downs

7 Box Jump Overs (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES

5 Front Squats (115/75)|(75/55)

5 Burpees

5 Box Jump Overs

-Rest 1:30-

AMRAP x 3 MINUTES

3 Front Squats (135/95)|(95/65)

3 Bar Facing Burpees

3 Box Jump Overs

(Score is Rounds)