The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

40 Mountain Climbers

10 Up-downs

40 Jumping Jacks

10 Up-downs

Into…

2-3 ROUNDS FOR QUALITY

8 Tempo Barbell RDL (3111)

5/5 Staggered Stance Good Mornings

Strength

Deadlift (3×5)

1×5 @ 65%

1×5 @ 70%

3×5 @ 75%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

3 Deadlifts (275/185)|(185/135)

10 Up-Downs

10 KB Goblet Reverse Lunge (53/35)|(35/26)

100m Run

(Score is Rounds + Reps)