The Gym Lake Highlands – 1-CrossFit
Warm-up
0-10
Warm-up (No Measure)
2-3 ROUNDS (5 MINUTE CAP)
30 Jumping Jacks
20 Lateral Hops Over Barbell
10 Barbell Deadlifts
10 Front Rack Lunges
Strength
10-25
Metcon (Weight)
E1:30MOM x 3
2 Hang Power Clean
+
1 Power Clean
+
1 Front Squat
(Score is Weight)
Metcon (Calories)
E1:30MOM x 3
12 Second bike sprint
Workout
28-43
Metcon (Time)
2 ROUNDS FOR TIME
800m Run
:60 Rest
20 Power Cleans (135/95)|(95/65)
:60 Rest
(Score is Time)