CrossFit Lifted, CrossFit Lifted South – CrossFit
Brief discussion and demo of proper thruster, then:
12 minutes to establish establish a 1RM Thruster (taken from the rack)
30 burpee box jump overs (24/20) (regionals standards)
30 goblet squats (53/35)
20 burpee box jump overs
20 goblet squats
10 burpee box jump overs
10 goblet squats
15 minute cap.
Please add one second to the “cap” time for every rep not completed under the cap. Each 50m of running is worth 1 rep (16 total reps/seconds in an 800m run)
NOTE: “regionals standards” means you may place your hands on the box during the box jump over, as long as both feet touch the top of the box at some point.
Metcon (No Measure)
Partner pass med ball sit-ups x 20 reps each
Rest 30 seconds