The Gym Lake Highlands – 1-CrossFit

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Warm-up

0-12

Warm-up (No Measure)

AMRAP X 7 MINUTES

200m Row

10 Side Lunges

10 Alt. DB High Pull

5 Broad Jumps

Strength

10-25

Hang Power Clean (10×5)

EMOM x 10 MINUTES

5 Hang Power Cleans

Weight should remain the same across all 10 sets. Should be slightly heavier than weight for metcon.

(Score is Weight)

Workout

25-42

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES

21/16 Cal Row

15 Tuck-ups

9 Hang Power Cleans (135/95)|(95/65)

(Score is Reps)