December 3, 2015 jkwuest No comments exist

CrossFit Lifted – CrossFit

Overhead Squat (2-3 @ 85%)

Every 90 seconds. Shoot for (3) reps and if you fail one set of three scale to (2) reps.

Metcon (AMRAP – Reps)

6 rounds for maximum reps of each exercise.

45 seconds of air squats

Rest 15 seconds

45 seconds of sit-ups

Rest 15 seconds

45 seconds of box jumps (24/20)
Score each exercise separately and at the end you will list the total number of air squats, sit-ups and box jumps.

Cash out

5-10 minutes of partner quad and calf mashing.

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