The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

50 Singles

2 Mini-band squares

20 Steps mini-band march

10 Mini-band presses

Strength

Deadlift (8-8-8)

8-8-8*

Deadlift

*Start moderate-heavy and end heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

600m Run

30/25 Cal Row (25/20 Cal bike)

30 Deadlift (165/115)|(115/75)

400m Run

20/16 Cal Row (16/13 Cal bike)

20 Deadlift (185/135)|(135/95)

200m Run

10/8 Cal Row (8/6 Cal bike)

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

(Score is Time)

Finisher

Metcon (No Measure)

3x of

10 BB Skull crushers

10 BB biceps curls