The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

10 Med Ball Front Squat

10 BB Sumo DL

10 Barbell Strict Press

2x of

8 Wall balls

8 BB SDHP

8 BB Push press

Strength

Metcon (No Measure)

E3MOM x 3

6/6 DB Goblet Step-up or Lunges

10/10 SA DB Bent Over Row

Workout

Metcon (2 Rounds for reps)

2x 7:00 AMRAP of

400m Row or 1200m Bike

10 Sumo DLHP (75/45)

10 Wall balls (20/14) or 8 Thrusters (75/45)

Rest 4:00 between AMRAPs
Start both AMRAPs with the row/bike. Score is reps of SDHP and wall balls/thrusters