Tuesday 1-9-18

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CrossFit Lifted – CrossFit

Front Squat

15 minutes to find a 10-rep max front squat

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

4 toes to bar

8 pullups

12 KB swings (53/35)

16 double unders (32 singles)

Metcon (3 Rounds for time)

3 sets:

12/10 calorie assault bike sprints

Rest as needed

Alternate back and forth with other people and rest while they work. You should treat these as all out sprints that should be completed in 30 seconds or less.

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