Friday 6-7-19

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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) 22 reps at 50%

2) 20 reps at 60%

3) 18 reps at 70%

Front Rack Lunge

In 5 minutes:

Accumulate 20 reps at 85% of your 6-rep max

These can be broken into sets if need be

The Miracle Mile (Time)

10 devils presses (55/35)

400m run with a dumbbell (55/35)

20 dumbbell thrusters

400m dumbbell run

30 dumbbell box step overs (20 inch box or lower for all)

400m dumbbell run

40 dumbbell deadlifts

400m run (unweighted)

20 minute cap.

No cash out today, you’ve earned it. See you at prom!

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