The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK..
3 ROUNDS
200m Row
10 Kip Swings
8 Barbell Front Squat
8 Barbell Strict Press
4 Barbell Thruster
Strength
Metcon (No Measure)
EVERY :45 x 4 SETS
3 x 2-for-1 Toes to Bar*
-Rest As Needed-
3 SETS FOR QUALITY
5-10 Toes To Bar
*1 Rep = 1 Kip Swing + 1 Toes to Bar + 1 Kip Swing
(No Measure)
Workout
“PAINKILLER” (Calories)
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Calories)