Friday 9-30-16

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CrossFit Lifted – CrossFit

Squat Clean

5 minute refresher, then:

Every 2 minutes for 10 minutes:

3 squat cleans

Build to your heaviest perfect set of 3 for the day. Focus on mechanics, then load.

Metcon (AMRAP – Reps)

11 minute ascending Ladder:

3 KB Swings (53/35)

3 OH stationary lunges (45/25)

6, 6

9, 9


As high on the ladder as possible in 11 minutes.

Score is total reps for entire workout.

Cash out

2 sets:

200m double front rack Kettlebell walk (53/35)

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