CrossFit Lifted – CrossFit
Metcon (1 Rounds for weight)
Every minute on the minute for 5 minutes:
7 push presses (135/95)
7 hand release pushups
Thus should be a weight you can move well each time, focusing on cycling and speed. If you are not able to complete the work in under 30 seconds each round, you have too much weight on the bar.
Round notes completed and weight used
Metcon (AMRAP – Reps)
Rest 5 minutes, then, using the same weight:
1 min ME power cleans (135/95)
1 min ME front squats
1 min ME cal row or assault bike
Rest 1 minute
Score is total reps for entire workout. Note whether you used a bike or a rower.
Partner 400m sled pull +400m sandbag bearhug carry (2 sandbags men/1 sandbag women)
One partner on the sled, one carrying the bags. At each corner both partners will do 10 sandbag squats in the bearhug position, then rotate the sled. Choose a weight that is moveable but not extremely light. 1/2 body weight or a little less should do it. Note your partners name and weight on the sled.