CrossFit Lifted, CrossFit Lifted South – CrossFit
Squat Clean
Every 2 minutes for 6 minutes:
1st set: 8 reps at 55%
2nd set: 6 reps at 65%
3rd set: 4 reps at 75%
All reps are done in singles.
Immediately into:
Front Squat
2 sets of 6 at 75% of your 1RM squat clean
Metcon (Time)
5 rounds for time:
200m run
75 double unders (150 singles)
15 jumping squats
13 minute cap.
Add one second for every rep missed. Add only half a second for missed
Metcon (No Measure)
3 sets:
20 second Hercules Hold with light dumbbells (palms down)
10 second rest
20 second plank hold
10 second rest