Monday 8-27-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit


Take 20 minutes to find a new 1RM deadlift

PLEASE always maintain a flat back and a braced core.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

3 bar muscle ups

6 burpees

9 box jumps (24/20)

Scaling options for bar muscle ups are as follows:

-banded bar muscle ups

-chest to bar pull-ups

-banded chest to bar pull-ups


-banded pull-ups

Ring rows

Please choose a modification that allows you to maintain intensity.

Metcon (No Measure)

3 sets:

5 sandbag over the shoulder (150/100)

15 sit-ups

Rest 1 minute

NOTE: if you are unable to use the heavy sandbags, please do a two -handed dumbbell clean to the shoulder with a heavy dumbbell x 10 reps

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