The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

4:00 Row or bike

2x of

10 Ground to overhead w plate

10 Jumping air squats

5 Push-ups

5 Cobras

Strength

FRONT: Front Squat (1×5 / 1×5 / 1×5 / 1×5)

FRONT SQUAT

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

Workout

Metcon (Calories)

EVERY 2:00 x 5 SETS

20 Front Squats (75/55)|(45/35)

Max calorie row in the time remaining…

-Rest :60 b/t Sets-

(Score is Calories)

Finisher

Metcon (No Measure)

2 Rounds:

10 Banded Bird Dogs ( each side)

:30 Dead Hang On Rig