The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
EMOM X 5 MINUTES (:50 WORK/ :10 REST)
MIN 1 – :20 Step-ups then Max Box Jumps
MIN 2 – Max Alt. DB Tempo Deadlift (3131)
MIN 3 – :20 Single DB Squats then Max Single DB Strict Press
MIN 4 – Max Ring Rows with :02 pause at the top
MIN 5 – :20 Scap Pull-Ups then Max Active Hang
Workout
ROCKY HORROR (Time)
4 ROUNDS FOR TIME
25 Box Jumps (24/20)
10 DB Thrusters (50/35)|(35/20)
25 Pull-Ups
10 DB Thrusters
25 Alt. DB Snatches
-Hard Cap 30:00-
(Score is Time)
KG DB: (22.5/15)|(15/10)