Friday 12-7-18

December 6, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

Take 20 minutes to find a 1RM

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

2 bar muscle ups*

4 weighted sit-ups with a dumbbell (45/25)

6 alternating DB Snatches (45/25)

*you may scale these with a band, or jumping from a box. If you are not confident with the movement, please scale with chest to bar pull-ups.

At minute 10:00:

Metcon (Time)

For time:

60 overhead squats (95/65)*

*every time you break, perform a 15 second plank hold

8 minute cap.

Metcon (No Measure)

If time permits:

200m waiter walk (45/25) (100m each arm)

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