The Gym Lake Highlands – 1-CrossFit
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