December 20, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys)

Back Squat

Build to heavy triples in 15 minutes. Have fun with and throw some weight around.

Metcon (4 Rounds for reps)

4 sets:

3 minute AMRAP:

8 wallballs (20/14)

4 burpee boxjump overs


100m run

Rest 1 minute

Metcon (No Measure)

3 sets:

5 weighted pull-ups (choose weight

10 dumbbell skull crushers (choose weight)

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