Friday 2-9-18

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CrossFit Lifted – CrossFit

Push Press

Every 2 minutes for 6 sets:

4 push presses at 82-85%

Emma (AMRAP – Rounds and Reps)

2 min. AMRAP:

2 Push jerk (155/105)

4 HSPU

Immediately into:

Emma (cont) (AMRAP – Rounds and Reps)

6 min. AMRAP:

9 DB Snatch (55/35)

3 T2B

Immediately into:

Emma (cont. 2) (Time)

For time:

24 burpee dumbbell deadlifts (55/35)

5 min. Cap
Happy (belated) Birthday Emma. Even though you’re 25, we will still celebrate with the benchmark WOD we originally created last year. I’m sure the members will appreciate one less rep.

Metcon (No Measure)

2 sets:

200m sandbag carry (150/100)

Rest 2 minutes

NOTE: if the sandbags are too heavy, you may use double kettlebells in the front rack position.

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