CrossFit Lifted – CrossFit
Hang Power Clean
5 minute demo/drill refresher, then:
Every 90 seconds for 8 sets (12 minutes):
2 hang power cleans at 80%
* run 200m after every set, which means the workout ends with the run.
14 minute cap.
Metcon (No Measure)
30 back to back seated wallball passes (30 each, choose weight)
30 partner medball sit-ups (30 total)
For the passes go the right on one set, then to the left on the other.