Friday 10-5-18

October 4, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Front Squat

E2MOM 8:

Set 1: 7 at 65%

Set 2: 5 at 75%

Set 3: 4 at 85%

Set 4: 2 at 90%

Metcon (Calories)

EMOM 18:

1) 20 second assault bike sprint

40 second rest

2) 20 second plank hold

40 second rest

These MUST be sprints. You’re getting plenty of rest time in between, don’t hold back.

Find a partner and switch off with them. Score is total calories.

Metcon (No Measure)

2 sets:

Single arm front rack KB walk (HEAVY) x 50 meters right side and 50 meters left side

Rest 1 minute.

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