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