The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
15 Jumping Jacks
10 Air Squats
8 Step-ups or 8 Cossack Squats
6 Up Downs
Strength
Metcon (Weight)
6 SETS ON A 12:00 CLOCK…
5 DB Deadlifts
+
5 DB Hang Power Cleans
+
5 DB Front Squats
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP x 12 MINUTES
3-6-9 and so on…
Hang Power Clean
Up-Downs*
200m Run
(Score is Reps)
*Up/Downs are weighted