CrossFit Lifted, CrossFit Lifted South – CrossFit
Practice and demo, then 20 minutes to establisha 1RM
5 minute cap.
This should be MAX EFFORT. If you do not believe that you can complete 800m in 5 minutes, please scale to 600m.
At minute 10:00:
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP:
5 calorie assault bike
10 empty-bar thrusters (45/35)
rest 5 minutes, then at minute 20:00:
6 minute cap.
If there are more athletes than bikes, this workout can be run in 5 minute heats (10 athletes run at 0:00, 10 at 5:00, etc)