The Gym Lake Highlands – 1-CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 150m easy /150m moderate /150m fast

Then

5:00 AMRAP of

10 up-downs

5 inch worms w/ push-up

10 scap pull-ups

10 PVC Pass-through

5/5 PVC Around the world

10 PVC OHS

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 SA DB Bench Press (R)

MIN 2 – 12 SA DB Bench Press (L)

MIN 3 – :30 Max Push-Ups

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

100m Run

5 Renegade Rows (35/20)|(20/15)

-Rest 1:00-

AMRAP x 4 MINUTES

75m Run

4 Renegade Rows

-Rest 1:00-

AMRAP x 3 MINUTES

50m Run

3 Renegade Rows

(Score is Rounds + Reps)