Saturday Community WOD


4th of July Schedule:
Thursday, 4 July: 9:30 Class
Friday, 5 July: 8:30 Class

Saturday, 6 July: 8:30 Class (Regular Schedule)

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The Gym Lake Highlands – 1-CrossFit

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Saturday Pre Game (Time)

For time, with a partner:

4 rounds:

15 pull-ups

15 burpees

15 wall-ball shots (14/20 |b)

-Run 800m/Row 1000m

rest 2 minutes

3 rounds:

12 chest-to-bar pull-ups

12 burpees over DB

12 DB Snatch

-Run 600m/Row 750m

rest 2 minutes

2 round:

9 V-Ups

9 burpee pull ups

9 Goblet Squats

-Run 400m/Row 500m