CrossFit Lifted – CrossFit
Hang Power Clean
Take 15-20 to build to a new 1RM
50 box jump overs (24/20)
70 DB Snatches (55/35)***
***Evety minute, on the minute, 3 burpees until the entire workout is completed or the cap is hit.
12 minute cap.
Add one second to the cap time for every rep not completed under the cap.
Metcon (No Measure)
* you can do these to a deficit for more of a challenge. Use 45 or 25# plates, and be as strict as possible.
Rest 90 seconds