The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

4:00 row or bike

2x of

5/5 Windmill twist

8 Push-ups

8 Air squats

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7-10 Strict Chin-Ups

MIN 2 – 10 DB Chainsaw Row (R) + Max Plank

MIN 3 – 10 DB Chainsaw Row (L) + Max Plank

(Score is Weight)

Workout

50 Burpees (Time)

Complete for time:

50 burpees to 6″ target on the wall

Finisher

Metcon (No Measure)

Tabata handstand hold