The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3:00 easy row

2x of

10 Wide stance prisoner good mornings

4/4 Wall waves

Strength

Metcon (No Measure)

4 SETS FOR QUALITY*

3-5 Strict Pull-Ups

+

3-5 Kip Swings

+

3-5 Pull-Ups**

*If needed, come down between off bar movements.

**C2B Optional

-Rest as Needed b/t Sets-

(No Measure)

“LATMAN BEGINS” (AMRAP – Reps)

AMRAP x 16 MINUTES

10/8 Cal bike

30 Double Unders

10/10 Single KB Suitcase Deadlifts (70/53)|(53/35)

15 Pull-Ups*

*C2B Optional.

(Score is Reps)
– DU scale: 45 singles + 2 burpees