The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

12 cals on bike/rower

11 bar kips

10 air squats

9 push ups

8 cals on bike/rower

7 big kip pulls

6 pause squats with a 15/10lb plate

5 pause push ups

Pauses = 2 seconds

Strength

Power Clean (1×3)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

Workout

A case of the mondays (AMRAP – Reps)

AMRAP x 12 MINUTES

12/10 Cal row

9 Power Cleans (115/75)|(75/55)

6 Push Press

(Score is Reps)
10/8 cal bike