CrossFit Lifted, CrossFit Lifted South – CrossFit
Sets 1-2: 7 at 65%
Sets 3-4: 5 at 75%
Sets 5-6: 3 at 85%
Record heaviest 2 sets.
Metcon (AMRAP – Reps)
Teams of two, E2MOM 12:
Partner A: 30 seconds of Russian KB Swings (53/35)
Partner B: overhead plate hold x 30 seconds (45/25)
At 30 seconds, switch
Rest one minute
Rules: while partner A Swings, partner B MUST have their plate locked out overhead. At 30 seconds, partners will quickly switch roles. Score is total KB reps.
Metcon (No Measure)
Either a 200m sandbag bear hug (150/100)
A 200m double front rack kettlebell walk (53/35)