Friday 8-12-16

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CrossFit Lifted – CrossFit

Strict Press

10-12 minutes to find a 1RM strict press

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

30 wallballs (20/14)

15 HR pushups

Cash out

3 sets:

In partners:

30 second overhead bamboo pole hold (large PVC pipe with resistance band on each end. Dangle desired KB or DB weight from band. Unrack and press overhead)

Rest 30 seconds while partner goes

NOTE: if there are not enough large PVC pipes, put two skinny ones together.

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