Friday 11-9-18

November 8, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Deadlift

E2MOM 12:

Sets 1-2: 7 at 65%

Sets 3-4: 5 at 75%

Sets 5-6: 3 at 85%

Record heaviest 2 sets.

Metcon (AMRAP – Reps)

Teams of two, E2MOM 12:

Partner A: 30 seconds of Russian KB Swings (53/35)

Partner B: overhead plate hold x 30 seconds (45/25)

At 30 seconds, switch

Rest one minute

Rules: while partner A Swings, partner B MUST have their plate locked out overhead. At 30 seconds, partners will quickly switch roles. Score is total KB reps.

Metcon (No Measure)

Either Or:

Either a 200m sandbag bear hug (150/100)

Or

A 200m double front rack kettlebell walk (53/35)

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