Friday 8-5-16

August 4, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

1RM Thruster (from the rack)

Take 15 minutes to establish a 1RM Thruster

Metcon (AMRAP – Rounds and Reps)

4 min. AMRAP:

10 front rack stationary lunges (115/85)

10 DB Snatches (55/35)

10 burpees

Rest 3 minutes, then:

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

8 front rack stationary lunges (135/95)

8 DB Snatches (55/35)

8 burpees

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

2 min AMRAP:

6 stationary front rack lunges (155/105)

6 DB Snatches (55/35)

Rest 1 minute, then:

Metcon (AMRAP – Reps)

1 min AMRAP:

Burpees
NOTE: There will be NO LOOSE PLATES on the floor during this entire workout. Plates must be taken from/replaced to the walls during the rest periods.

Cash out

1 set:

50m waiter walk left (55/35)

50m waiter walk right (55/35)

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