Monday 9-24-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Squat Clean

Every 2 minutes for 6 minutes:

1st set: 6 reps at 65%

2nd set: 4 reps at 75%

3rd set: 2 reps at 85%

All reps are done in singles.

Immediately into:

Front Squat

2 sets of 4 at 85% of your 1RM clean

Metcon (Time)

2 rounds for time:

25 power Snatches (95/65)

400m run

25 burpees

14 minute cap.

50m=1 rep in the case of an incomplete workout at the cap time. As always, 1 rep incomplete is 1 second added to the cap time.

Metcon (Weight)

2 sets:

24 death march steps (dumbbell in each hand, choose weight)

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