CrossFit Lifted, CrossFit Lifted South – CrossFit
Take 20 minutes to find a new 1RM deadlift
PLEASE always maintain a flat back and a braced core.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
3 bar muscle ups
9 box jumps (24/20)
Scaling options for bar muscle ups are as follows:
-banded bar muscle ups
-chest to bar pull-ups
-banded chest to bar pull-ups
Please choose a modification that allows you to maintain intensity.
Metcon (No Measure)
5 sandbag over the shoulder (150/100)
Rest 1 minute
NOTE: if you are unable to use the heavy sandbags, please do a two -handed dumbbell clean to the shoulder with a heavy dumbbell x 10 reps