Monday 9-10-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

Every 2 minutes for 6 minutes:

1st set: 8 reps at 55%

2nd set: 6 reps at 65%

3rd set: 4 reps at 75%

All reps are done in singles.

Immediately into:

Front Squat

2 sets of 6 at 75% of your 1RM squat clean

Metcon (Time)

5 rounds for time:

200m run

75 double unders (150 singles)

15 jumping squats

13 minute cap.

Add one second for every rep missed. Add only half a second for missed

Metcon (No Measure)

3 sets:

20 second Hercules Hold with light dumbbells (palms down)

10 second rest

20 second plank hold

10 second rest

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