The Gym Lake Highlands – 1-CrossFit

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Warm-up

Warm-up (No Measure)

2x of

100 Singles

10 plate swings

5/5 paddlers

5 Skiers

Strength

Front Squat (5×5)

5×5* Front Squat

Every 2:00

.

*Keep the weight the same across all five sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

KB Goblet Squat (53/35)

Russian KB Swings (53/35)

Pull-Ups/Bent over row (95/65)

-Hard Cap 12:00-

(Score is Time)

Metcon (No Measure)

Finisher

3x of

15-20 sit-ups (no arms)

8-10 Barbell curls

20 Unbroken double unders

10:00 to complete this work then it’s time for you to go home.