Thursday 10-10-19

October 9, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (Weight)

3 sets:

40 banded tricep pull downs

15 seated DB shoulder presses (choose a light weight)

https://youtu.be/N-BwJukI2_I

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

10 HSPU

10 sandbag over the shoulder (150/100)

25 ft. HS walk (50 foot bear crawl)*

*HS walk is worth 1 rep for every 5 feet. Bear crawl is 1 rep for every 10 feet.

Metcon (No Measure)

3 sets:

30 banded good mornings

30 second hollow hold

rest 30 seconds