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.