Friday 1-20-17

CrossFit Lifted – CrossFit

Deadlift

E2MOM 10:

4 at 80%

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

100 ft. Single arm dumbbell walk (55/35)

18 DB Snatches (55/35)

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

5 HR Push-ups

5 single arm DB clean and push press each arm (55/35)

Rest 1 minute, then:

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

3 single arm DB box step overs (55/35)(20 inches all)

3 burpees

Metcon (No Measure)

2 sets:

Front rack sandbag March x45 seconds

Rest 30 seconds

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