CrossFit Lifted, CrossFit Lifted South – CrossFit
Metcon (AMRAP – Reps)
In 10 minutes:
Accumulate max calories on the assault bike for 7 minutes
Accumulate max bar muscle ups for the remaining 3 minutes
Metcon (No Measure)
take 10 minutes to work on rope climb footwork
NOTE: this should be a chance to relax a bit after the first workout, but a good test to try to work on technique while still sweating and breathing hard.
5 rounds for time:
50 foot HS walk (100 foot bear crawl)
20 KB Swings (53/35)
10 minute cap.