Friday 8-31-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

20 minutes to establish a new 1RM

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

13 plate ground to overhead (45/25)

13 weighted sit-ups (45/25)

100 ft. Waiter (45/25 dumbbell 50 feet left arm, 50 feet right arm)

Metcon (No Measure)

4 sets:

20 seconds of hand plank shoulder taps

10 seconds of rest

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