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
Front Squat (6×4)
Every 2:00
6×4
Front Squat*
*Weight stays the same for all six sets
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
100 Double Unders
30 Front Squats (95/65)|(65/45)
15/12 Cal Row
75 Double Unders
20 Front Squats (115/75)|(75/55)
15/12 Cal Row
50 Double Unders
10 Front Squats (135/95)|(95/65)
15/12 Cal Row
(Score is Time)
DU scale: 100 = 150 singles + 5 burpees; 75=100 singles + 4 burpees; 50=75 singles + 3 burpees