Friday 6-14-19

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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) 24 reps at 50%

2) 22 reps at 60%

3) 20 reps at 70%

Front Rack Lunge

In 5 minutes:

Accumulate 16 reps at 90% of your 6-rep max

These can be broken into sets if need be

Metcon (Time)


Bar muscle ups

Hang DB Snatches (45/25) (do not have to alternate)

Immediately into


Cal assault bike

Burpee box jump over (30/24)

(You May use your hands, as long as both feet make contact with the box at some point)

14 minute cap.

Metcon (No Measure)

CrossFit Beach Body Prep

4 sets:

15 med ball toss sit-ups (use light Wallball, place goes against wall, Do a sit up, launch ball at wall HARD, catch and repeat)

30 second hollow hold

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