CrossFit Lifted, CrossFit Lifted South – CrossFit
Front squats with a 1 second pause
Set 1: 9 at 55%
Set 2: 7 at 65%
Set 3: 6 at 75%
Set 4: 4 at 80%
NOTE: please hold yourself accountable during your pause at the bottom. You should descend below parallel, pause, count “one one-thousand” then stand. Don’t cheat yourself.
Record the weight of your last lift.
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP:
21 double unders (50 singles)
14 Wallballs (20/14)
7 deficit push-ups (45# plate x2/45# plate)
NOTE: for the deficit push-ups, one arm will be on the plates, and the other will be on the flat floor. Perform the push-up with the same range of motion as normal (chest to the floor, full extension at the top). The video displays lifting the non-deficit arm to the opposite shoulder at the end of the rep, but we will forego that.
Singles count as 1/2 reps.
Metcon (No Measure)
200m farmer carry (choose weight)
200m waiter walk (100m each arm choose weight)