CrossFit Lifted, CrossFit Lifted South – Arsenal
Back Squat
E2MOM 10:
7 reps*
*try to do the first 3 sets at 5-10 pounds heavier than last week, and last two sets at 15 pounds heavier.
Metcon (AMRAP – Reps)
E2MOM 10:
150m row
Max ball slams (20/14) until 90 seconds
30 seconds rest
Score is total ball slams.
At minute 11:00:
Metcon (AMRAP – Reps)
E2MOM 10:
200m run
Max lunges steps holding wallball (20/14 pounds) until 90 seconds
Rest 30
Score is total steps.
Metcon (No Measure)
If time permits:
Accumulate 3 sets of 30 weighted sit-ups with a wallball (14)