Friday 6-21-19

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Front Rack Lunge

E3MOM 6:

1) 30 front rack lunges at 50%

2) 24 front rack lunges at 60%

Front Rack Lunge

In 5 minutes or less:

accumulate 12 at 95% of your 6-RM

Metcon (Calories)

5 minute AMRAP: accumulate as many calories as possible on the rower/assault bike

rest 3 minutes, then:

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

3 HSPU

4 sandbag cleans (150/100)

5 pullups

Metcon (No Measure)

Lifted Beach Body Prep

7 sets:

30 second plank+30 mountain climbers

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