CrossFit Lifted – CrossFit
Metcon (3 Rounds for reps)
15 minute EMOM:
1) 30 seconds of HSPU
2) 30 seconds of double unders
3) 30 seconds of rope climbs
NOTE: find a modification that allows you to move, then practice that movement for 30 seconds under intensity. Keep track of your reps for scoring.
Total double unders
Total rope climbs
Power Hungry (Calories)
3 minute max effort assault bike for calories
RULES: EVERYONE must have at least one partner. The partners job is cheer on the person on the bike, and motivate them to move fast. 3 minutes on the assault bike is very difficult, so lots of energy and encouragement is a MUST.
Partners, yelling at your teammate 15 seconds into the bike ride is not helpful. Save your energy for the last 90 seconds of the workout, that is when they will need you the most. DO NOT GIVE UP.
Metcon (No Measure)
100 ft. Sandbag bearhug carry (150/100) +2 sandbag cleans over the shoulder
NOTE: if you are not familiar with how to clean the sandbag, please either use a lighter med ball, or you may clean a heavy kettlebell or dumbbell.
Rest 1 minute