The Gym Lake Highlands – 1-CrossFit
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 (Time)
2 ROUNDS FOR TIME
60/48 Cal Bike
30 Toes to Bar
*Every 2:00, not including 0:00, complete 3 Power Cleans (135/95)|(95/65).
-Time Cap 20:00
(Score is Time)
Strength
After workout as time allows
Metcon (No Measure)
EMOM x 6-9 MINUTES
1 Power Clean
+
2 Hang Power Clean
+
1 Front Squat
*Keep weight light-moderate.