The Gym Lake Highlands – 1-CrossFit

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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.