The Gym Lake Highlands – 1-CrossFit

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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)