CrossFit Lifted – CrossFit
5 at 75%
10 at 70%
3 rounds for time:
9 one-armed dumbbell thrusters (55/35) (you can split these between each arm however you like)
15 cal row/assault bike
100 foot sandbag carry (150/100)
15 minute cap.
NOTE: whatever monostructural movement you used for Wednesday’s workout (bike or rower) you MUST use the opposite for today’s workout (surprise! And yes, this was all part of the plan.)
If the sandbag weight is too heavy for you, you may sub with a front rack KB carry, with weight of your choosing.
Metcon (No Measure)
50 flutter kicks+10 lying leg raises
Rest 1 minute