The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio of Choice
-Rest 1:00-
AMRAP x 3 MINUTES
5 Up-Downs
6 Air Squats
5 Ring Rows
Strength
Back Squat (2×5)
Back Squat*
3×5 @ 50% (3111)
2×5 @ 60% (1111)
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats (95/65)|(65/45)
2 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups
(Score is Rounds + Reps)