Friday 6-17-16

June 16, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

8 rep front squat

Every 3 minutes for 12 minutes:

8 at 73%

8 at 78%

8 at 83%

8 at 88%
This is the last week of this cycle. Get ready to hit some PRs next week!

Metcon (Time)

4 rounds for time:

30 wallballs (20/14)

10 Dumbbell snatches (55/35)

13 minute cap.

Cash out

1 round of knockout (regular version, with the hoop set low), everyone but the winner performs 10 burpees.

See rules here:

https://youtu.be/8ZQV3vsgzCU

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