Thursday 9-5-19

September 4, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

EMOM 12:

1) 6-8 ring dips

2) 2-3 wall walks

3) 10-12 ring rows

4) 30 second hollow hold

Metcon (Time)

5 rounds, right arm:

12 single-arm dB deadlifts (55/35)

9 single-arm dB hang power cleans

6 single-arm dB push press

Immediately into, 5 rounds on the left arm.

(10 rounds total)

15 minute cap.

Metcon (No Measure)

5 sets:

20 second hand-plank shoulder taps

20 second rest

https://youtu.be/qGVomxz_QAc