Friday 5-31-19

May 30, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Front Rack Lunge

NOTE: all percentage work is based off of your 6-rep max from last week.

20 rep warm up with empty bar

E3MOM 9:

1) 18 reps at 50%

2) 16 reps at 60%

3) 14 reps at 70%

Front Rack Lunge

In 5 minutes:

Accumulate 20 reps at 80% of your 6-rep max

These can be broken into sets if need be.

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

11 push press (135/95)

100 ft. Sandbag shoulder carry (150/100)

11 power cleans

Metcon (No Measure)

3 sets:

15 lying leg lifts

Rest 1 minute