The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

8min EMOM:

Min 1: :30 Bike/Run/Row

Min 2: 5 Tempo Banded OH Squats (31X1)

Min 3: 8 Push Ups with Shoulder Taps

Min 4: :20 Alt. Jumping Lunges

Strength

Power Clean (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep TNG Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

Power Cleans (135/95)|(95/65)

Toes to Bar

(Score is Reps)