The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
150m Row/450m Bike
10 Sit-ups
5/5 Single Arm DB Deadlift
5/5 Single Arm DB Strict Press
Strength
Hang Power Clean (5×3)
5×3
Hang Power Clean*
*Keep loads light to moderate and focus on perfect mechanics.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
6-8-10-12-10-8-6
Toes to Bar or Overhead sit-up (25/15)
Alt. DB Power Snatch (35/20)
*10/8 Cal Bike or 15/12 Cal Row after each full Set.
(Score is Time)