CrossFit Lifted – CrossFit
7 at 60%
Good mechanics: if you haven’t dialed in the movement perfectly, focus on technique. Your goal in this cycle with this movement should be improvement in technique, then increase in load.
Coach B (Time)
8 deadlifts (315/215)
29 burpee pull-ups
19 box stepovers (85/55 DB in one hand only, 20 inch box or less for all)
73 wallballs (20/14)
4 single arm DB clean and jerks each arm (85/55)
18 minute cap.
Most of you don’t know this, but Coach Brian has been doing CrossFit with me longer than anyone else I know. From my first air squat to my first muscle up, he was the one that gave me the basic building blocks of what I have now expanded into not only a lifestyle, but a career. I am obviously, forever grateful.
Happy birthday Brian. Thanks for being a great coach, and even better friend.
Metcon (No Measure)
70 flutter kicks
Rest 1 minute