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Constantly Varied, Functional Movements, Performed at High Intensity!


Friday 10-21-16

CrossFit Lifted – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 deadlifts (185/125)

10 dumbbell power snatches (55/35)

1 manmaker (55/35)

Immediately into:

Back Squat

Take 10 minutes to find your 1RM backsquat

“Heavy” for today is the load right before you lose form and technique. If you lose form and technique, terminate the set. Keep in mind you will be doing this immediately after a WOD, so do not expect to PR, it simply a test of how well your body performs under duress.

Then immediately into:

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 ball slams (20/14)

100 ft. Overhead med ball walk

10 med ball thrusters (20/14)