Friday 4-20-18

April 19, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat

E2MOM 10:

5 at 75%

Back Squat

10 at 70%

Metcon (Time)

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)

300m run

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)

5 sets:

50 flutter kicks+10 lying leg raises

Rest 1 minute

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