Monday 5-13-19

January 1, 1900 jkwuest

CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys)

Back Squat

Take 20 minutes to find a new 1RM

Metcon (Time)

5 rounds for time:

5 toes to bar

10 thrusters (95/65)

7 minute cap.

NOTE: this is designed to be fast and unbroken. If you cannot perform that weight or gymnastics skill unbroken, please use a modification that will allow you to.

At the 10:00 mark:

Metcon (Time)

5 rounds for time:

12 deadlifts (95/65)

6 burpees over the bar.

8 minute cap.