Tsunami 9-24-18

September 23, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – Tsunami Water Polo

Back Squat

All athletes:

E2MOM 10:

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)

200m run

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