CrossFit Lifted, CrossFit Lifted South – CrossFit
Every 90 seconds for 6 sets:
4 squat cleans*
*your range on this is 70-90%. Start with a lighter number, then move up in percentage. Do not exceed 90% on your last set.
4 rounds for time:
15 box jump overs (24/20)
14 minute cap.
If you “cap,” add 1 second for every 50m of running you miss.
Metcon (No Measure)
Bar muscle up work*
10-12 bar muscle ups*
Use the same modifications that you used last week, but add 2-3 reps. These do not have to be unbroken.