The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

8 Slow Air Squats

8 Good Mornings (Barbell optional)

16 Mountain Climbers

Into

3 ROUNDS

5 High Jumps

5 Barbell High Pulls

5/5 Elbow Punches

Skill

Metcon (Weight)

EMOM x 10 MINUTES*

1 Hang Power Clean w/ :02 Pause at Parallel + Front Squat**

+

1 Hang Squat Clean

*Start Light and build to Moderate.

**Athlete will pause in the catch and then finish the Front Squat from the catch.

(Score is Weight)

Workout

RUFIO (Time)

FOR TIME:

20 cal bike

into…

30 Clean and Jerks (155/105)