The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

50 Singles

15 Jumping jacks

10 Over the moon

5 Up/downs

Workout

“ROLLER COASTER” (Time)

FOR TIME

1000m/750m Row

30 Thrusters (45/35)|(35|25)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups

(Score is Time)

Strength

Post metcon technique work as time allows

Metcon (No Measure)

EVERY 1:30 x 5-7 SETS*

1 Power Clean

+

1 Front Squat

+

2 Push Press

*Work up to a moderate weight.

(Score is Weight)