CrossFit Lifted, CrossFit Lifted South – Tsunami Water Polo
9 backsquats at 55-60%
New athletes: if you don’t have an established 1RM, please use a weight you can move through with minimal pauses.
Metcon (AMRAP – Rounds and Reps)
Brief rope climb and plank demo, then 5 minutes of practice.
15 minute AMRAP, in teams of two, one working at a time:
4 rope climbs (8 rope planks)
8 KB/DB Swings (35/26/20/15)
12 wallballs (14/10)