The Gym Lake Highlands – 1-CrossFit
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)