January 1, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Arsenal

Back Squat

3 sets of 10 at a comfortable but challenging weight (with spotter)

Metcon (AMRAP – Rounds)

Death by Wallballs (choose weight)

add one every minute until you can no longer complete the assigned workload in one minute (IE minute 1, 1 rep, minute 2, 2 reps, etc)

Metcon (Weight)


3 sets:

100 foot bear crawl

10 db strict presses (choose a moderate weight)

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