CrossFit Lifted – CrossFit
Metcon (No Measure)
1) 6 single arm dumbbell thrusters each arm (55/35)
2) 50 double unders
3) 1-2 rope climbs (3-4 rope planks)
Not scoring this. These are goals you should shoot for each minute, but treat this as a skill session.
Metcon (6 Rounds for time)
Every 2 minutes for 12 minutes:
250/200 meter row
Score your time each round.
100 foot weighted bear crawl (choose weight)
Rest 90 seconds
These will be done with a sled and indoors, with the resistance of the gym floor.
These should be difficult efforts. And should take about a minute to complete one round. I’d suggest 70/45 as starting weights, or heavier