CrossFit Lifted – CrossFit
Metcon (3 Rounds for reps)
1 minute max effort HSPU
1 minute rest
Please scale appropriately to get at least 10-12 reps each set.
Metcon (AMRAP – Reps)
Every Minute on the minute until failure:
2 alternating DB Snatches (55/35)
2 single arm OH DB squats
4, 4 6, 6 etc.
Up by two reps on both movements until you are unable to complete the assigned workload in the allotted time.
If you complete the 9 minute mark (the round of 20), this portion of the workout is over. Your score is the total number of reps you completed before you were capped.
At the 11 minute mark:
3 rounds for time:
Alt. DB Snatches (55/35)
Single arm OH DB Squats
NOTE: Use the last completed round in the previous workout for the rounds you complete in this timed piece.
7 minute cap. Please add one second to the cap time for every rep not completed under the cap.
300m DB Walk (as heavy as possible)
150m meters with one dumbbell on the shoulder, and one dumbbell in the farmer carry position, then switch for the final 150.