Tuesday 12-18-18

December 17, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

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.

Metcon (Time)

4 rounds for time:


200m run

15 box jump overs (24/20)

200m run

14 minute cap.

If you “cap,” add 1 second for every 50m of running you miss.

Metcon (No Measure)

Bar muscle up work*

3 sets:

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.

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