The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
FOR TIME (7 MINUTE CAP)
2 SETS
10 Step-ups
10 BB Shoulder Press
5 BB Front Squats
2 SETS
10 Box Jumps
10 BB Deadlifts
5 BB Hang Cleans
Strength
Metcon (Weight)
EVERY :30 x 5 SETS*
4 Hang Power Cleans
*Weight should be slightly under workout weight.
-Rest 2:00 & Increase Load-
EVERY :30 x 5 SETS*
4 Hang Power Cleans
*Weight should be at workout weight or slightly over workout weight.
(Score is Weight)
Workout
Metcon (Time)
EVERY 3:00 x 4 SETS
10 Hang Power Cleans (115/75)|(75/55)
10 Box Jump Overs(20/16)
200m Run
(Score is time of slowest round)