Thursday 10-19-17

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CrossFit Lifted – CrossFit

Metcon (No Measure)


5 minutes of double unders

5-10 minutes of heavy med ball demo (deadlift/over the shoulder, bear hug carries)

Metcon (Weight)

9 sets, for max weight:

45 seconds of manmakers (45/25)

75 seconds of rest

Example: if athlete does 4 manmakers with 45# dumbbells (90#’s), athlete gets credit for 360 pounds for that round. Score is total pounds moved.

Metcon (No Measure)

10 minutes of stretching, coaches choice.

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