The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

:45 easy row

:45 medium row

:45 fast row

10 Air squats w 2 sec pause at bottom

7 Ground to overhead w plate

10 Scap push-ups

7 Lunges w plate overhead

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

150M Row

10 Back Rack Lunges (95/65)|(65/45)

8 Feet Elevated Ring Rows

*P1 works through an entire round. P2 Hold a Push-Up Plank Hold.

(Score is Rounds + Reps)

KG BB: (45/30)|(30/20)