CrossFit Lifted, CrossFit Lifted South – CrossFit
Squat Clean
Every 2 minutes for 6 minutes:
1st set: 5 reps at 70%
2nd set: 3 reps at 80%
3rd set: 1 reps at 90%
All reps are done in singles.
Immediately into:
Front Squat
E2MOM 4:
3 at 90% of your 1RM clean
Metcon (Time)
5 rounds for time:
10 toes to bar
30 DB Snatches (55/35)
50 double unders (100 singles)
16 minute cap.
Metcon (No Measure)
5 sets:
5 strict pull-ups use bands as needed and should be unbroken.