Monday 6-20-16

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CrossFit Lifted – CrossFit

1RM Push Jerk

15 minutes to establish a 1RM Push Jerk

ATTACK THE BAR!! Please change your number on the board when you PR!!
Build by 10-20 pounds each lift to find your new 1 rep max.

Metcon (1 Rounds for reps)

Every minute on the minute for 10 minutes:

Wallballs (20/14) and burpees

Elite: 15 and 5

Advanced: 13 and 5

Intermediate: 10 and 5

Beginner: 6-8 and 3-5 (14/10)
Score is 1 rep per completed round. If you do not complete the designated rep count for each movement, you get a zero for that round.

Please note what level you completed the workout at ( I.E. Elite, Beginner, etc.)

Max score is 10

Cash out

6 minute EMOM:

Odd: 50-70 flutter kicks

Even: 40 second plank hold

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