CrossFit Lifted – CrossFit
Every Minute, on the Minute, for 10 minutes:
2 dumbbell cleans + 5 dumbbell thrusters (choose weight*)
*a good goal weight would be 50/35, because that is the weight of dumbbell that you will see in the open. This is just one of many movements you may see with dumbbells in the open.
50 toes to bar (mod with kipping straight leg raises)
30 box jump overs (24/20)
10 front squats (155/105-from the ground)
8 minute cap.
At the 10 minute mark:
35 toes to bar
15 box jump overs (24/20)
5 front squats (155/105-from
6 minute cap.
20 banded good mornings while holding a kettlebell (53/35)
NOTE: the kettlebell does not need to touch the floor each rep like a traditional deadlift. Only get as close to the floor as you can while maintaining straight legs and a flat back.