Friday 1-11-19

January 10, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

Take 20 minutes to find a new 1RM

Metcon (AMRAP – Reps)

2 sets:

2 minute max effort wallballs (20/14)

1 minute max effort toes to bar

1 minute rest

At the 10 minute mark:

Metcon (Time)

For time:

All accumulated wallball reps

All accumulated toes to bar reps

Example:

1st round score:

50 Wallballs And 20 toes to bar

2nd round score:

45 wallballs and 15 toes to bar

That means I complete for time:

95 wallballs

35 toes to bar

9 minute cap.

Please list the amount of reps you did for this portion in the notes.

Metcon (No Measure)

30 deficit push-ups

Make it challenging. Use plates to create your deficit.

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