CrossFit Lockhart – CrossFit
Warm-up
Warm-up (No Measure)
100m run
5 inch worms
20 banded face pulls
15 banded upright rows
15 ring rows
10 reverse lunges
10 jumping lunges
Weightlifting
Power Clean (3 TNG @75% EMOM x 7 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
12 Floor Press 115/75
10 Elevated ring rows
12 KB weighted step ups 53/35
10 Jumping lunges
other floor press suggested weight:
95/65
75/55
65/45
Other KB suggested weight:
35/26
26/18
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