Thursday 1-3-19

January 2, 2019 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)


kipping pullup/chest to bar pullup/bar muscle up

then 3 sets:

7-10 bar muscle ups*

*you may choose to do these with a modification if you cannot perform them yet (band or a box), or you may choose to scale them to chest to bar pullups or pullups.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

20 overhead lunges with a plate (45/25)

100m run*

*the run counts for two reps

Metcon (No Measure)

3 sets:

15 atomic situps (thanks Coach Meli) (25/15)

rest 1 minute

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