The Gym Lake Highlands – 1-CrossFit
A. EMOM x 10 (Checkmark)
EMOM x 10
Alternating Movements
1 – 5 Pull-ups, 10 Push-ups, 15 Air Squats
2 – 15/12 Cal Row
-order is not important, start with either movement to maximize space
-Pullup – scale to jumping pullups
-Push-ups – scale to box elevated pushups
B. AMRAP 21 (AMRAP – Rounds and Reps)
with a partner, or not
6 Power Cleans (155/105)
6 Syncho Burpees
200m Run (P1 Runs)
28 Alternating DB Snatches (40/25)
6 Synchro Burpees
200m Run (P2 Runs)
-divide the power cleans and DB Snatch between partners