CrossFit Lifted, CrossFit Lifted South – CrossFit
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:
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:
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.