Arsenal 4-9-19

April 8, 2019 jkwuest

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)