The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
Warm-up #2:
500m row/400m run
Then 2x each side w/ lite-mod KB or DB:
5 SA/SL deadlift
5 SA KB/DB swing
5 upright row
5 strict press
5 front squat
(All one side before switching arms)
Strength
Metcon (Weight)
EMOM x 3 MINUTES
3 High Hang Power Cleans
Into…
EMOM x 3 MINUTES
3 Hang Power Cleans
Into…
EMOM x 3 MINUTES
3 Power Cleans
(Score is Weight)
Workout
Metcon (Time)
Complete for time
18-15-12
Ground to Overhead w Plate (45/25)
Sit-ups
-Rest :60
FOR TIME
27-21-15-9
Power Cleans (95/65)|(65/45)
Hand Release Push-ups
-Rest :60
18-15-12
Ground to Overhead w Plate (45/25)
Sit-ups
-Time Cap 18:00-
(Score is Time)