The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1-2-3-4-5…Etc
DB Bent Over Row
Bench/Box Step-ups
Up Down
DB Deadlift (below the knee to stand)
Strength
Metcon (Weight)
5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean
+
3 DB Front Squat
(Score is Weight)
Rest as needed between sets
Workout
Metcon (AMRAP – Reps)
8 Rounds (:20 on/:10 off)
Movt 1-DB Hang Power Cleans
Movt 2-DB Upright Row
Movt 3-Jumping Lunges
*1 Round = a full rotation through each movement. No additional rest b/t rounds.