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