Tuesday 10-8-19

October 7, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Bench Press

E2MOM 10:

5 at 75% + 5 strict pull-ups (weight optional)

NOTE: the pull-ups should be done unbroken. If you are incapable of doing a set of 5 strict pull-ups unbroken, please use a band that allows you to do so.

Metcon (AMRAP – Rounds and Reps)

Teams of two, 7 minute AMRAP, one working at a time:

14 thrusters (95/65)

50 double unders

Rest 3 minutes, then:

Metcon (Distance)

6 minute AMRAP:

200m sprint relays*

*1 person runs while the other person rests, tag in your partner at the door. Score is total accumulated meters.

Rest 2 minutes, then:

Metcon (Calories)

5 minute AMRAP:

Calorie assault bike*

*one person working at a time. You may switch as often as you’d like. Score is total calories.