The Gym Lake Highlands – 1-CrossFit
Warm-up (No Measure)
2:00 row, bike, run
8 Ground to overhead with a plate
8 Over the moon
8 Pretzel makers w plate
Power Clean (2-2-2-2-2)
2 Pausing Power Cleans**
*Start light and end moderate-heavy.
**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.
-Rest As Needed b/t Sets-
(Score is Weight)
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*
MIN 2 – :30 Bike sprint for cal
*All reps must be TNG.
Score is total calories x lightest weight used for cleans. For example:
47 cal x 135 lbs = 6,345