CrossFit Lifted – CrossFit
Front Rack Lunge
E2MOM 10:
12 front rack lunges (6 each leg, alternating) at 75% of your 6RM
Metcon (Time)
21-15-9
Deficit push-ups (45# plate/25# plate-use black plates)
Wallballs (20/14)
Perform a 400m run after every round (21, 15, and 9)
12 minute cap.
Metcon (No Measure)
2 sets:
200m walk holding a single dumbbell in the front-rack position (70/50)
Rest 1 minute