CrossFit Lifted, CrossFit Lifted South – CrossFit
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:
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)