Monday 5-20-19

May 19, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Hang Clean

Practice and demo, then 20 minutes to establisha 1RM

Metcon (Time)

For time:

800m run

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:

Metcon (Time)

800m run

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)