The Gym Lake Highlands – 1-CrossFit
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