Friday

CrossFit Lifted – CrossFit

Deadlift

E2MOM 10:

2 at 88-90%

NOTE: NEVER round your back. If you lose form or compromise your lower back, immediately terminate the lift and lower the weight.

Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes:

300m run

20 overhead stationary lunges (45/25)

10 burpees

5 ball slams (20/14)

Record all 4 times. If you have trouble completing in the cap, run 200 instead of 300 and note as a modification.

Metcon (Weight)

1 set:

100m reverse sled pull (choose your own weight, but make it heavy)

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