The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

Row 150m easy /150m moderate /150m fast

Then

5:00 AMRAP of

10 up-downs

5 inch worms w/ push-up

10 scap pull-ups

10 PVC Pass-through

5/5 PVC Around the world

10 PVC OHS

Strength

Hang Power Clean (9-7-7-5)

9-7-7-5

Hang Power Clean

*Keep weight moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

EVERY 1:30 x 6 SETS

7 Hang Power Cleans (135/95)|(95/65)

10 Box Jump Overs (24/20)

(Score is the time of your slowest set)

Finisher

Metcon (No Measure)

3x of

10 Hollow rocks

10 KB Halo rotations

:30 Handstand hold