CrossFit Lockhart – CrossFit
Weightlifting
Front Squat (3, 3, 3, 3, 3)
Work up to a heavy 3, then take 80% of that and go for a burnout set.
Metcon
Metcon (Time)
W/ a running clock
21 – 15 – 9
Box Jumps
KB or DB Push press
then:
12 – 9 – 6 – 3
V-ups Complex
V-up complex:
single leg V-ups (both legs) + regular V-ups (or knee tucks) = 1 reps
9min Cap
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