December 2, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South –

Deadlift

Take 20 minutes to establish a new 1RM

Metcon (AMRAP – Reps)

Every minute, on the minute, for 21 minutes:

1) 45 seconds of max rep devils presses (55/35)

15 seconds rest

2) 45 seconds of max rep wallballs (20/14)

15 seconds rest

3) 100m run

Rest remaining time in minute

NOTE: find a partner using the same weight and have them start at Wallballs while you start at devils presses, then switch the next minute. Run together on the third minute.

Score is total reps as individual (wallballs and devils presses)

https://youtu.be/_-iCGodEZNo

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