The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:15 Dead Bar Hang + :15 Active Bar Hang
5/5 Single Arm Ring Rows
Immediately into …
2 ROUNDS
100m Run
5 Empty Barbell Cuban Presses* (high pull + strict press)
3-5 Strict Pull-Ups
*Or DBS
Strength
Metcon (Weight)
ON A 8:00 RUNNING CLOCK…
Build to a Moderate starting weight of 2 Hang Power Clean + 1 Shoulder to OH
*For athletes choosing to do the DB/KB version, use this time to warm up and find a challenging weight for the workout
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
10 Pull-Ups
5 Hang Clean to OH (135/95)|(95/65)
(Score is Round + Reps)
** Athletes can also choose to perform the workout with DBs/KBs for the clean to OH