Arsenal 4-23-19

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CrossFit Lifted, CrossFit Lifted South – Arsenal

Back Squat

E4MOM for 8 minutes (2 sets): at a moderate weight (60-70%)

these are designed to be done in “clusters.” One partner will do 5, then the other will do 5, until youve both accumulated 20. Use a weight that you can both handle.

Metcon (Time)

Teams of two:

400m run

100 KB Swings (26 or heavier)

20 devils presses (15 or heavier)

50 cal bike

20 devils presses

100 box jumps (24)

400m run

complete the 400m run together, but in 200m increments.

the rest of the work is done one at a time.

25 minute cap.

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