The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

3:00 bike or row

2x of

8 ground to overhead w plate

5/5 halos w plate

8 side lunges w plate

Strength

Deadlift (8-8-8)

8-8-8*

Deadlift

*Build to a Moderate-Heavy weight. Complete 15/15 SA Banded Dante Rows after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 13 MINUTES

5 Deadlifts (225/155)|(155/105)

25 Double Unders

15 Wall Balls (20/14)|(14/10)

25 Double Unders

(Score is Reps)
DU scale: 40 singles + 2 burpees