The Gym Lake Highlands – 1-CrossFit
A. Warmup
Coach Led
B. Let Freedom Ring! (Time)
In Teams of 2 or 3 or 4 Complete
1776 Reps of
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Single Arm DB Hang Clean + Jerk (40/20)
As a team, complete a total of 1776 reps involving all exercises in any order
2 partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.