CrossFit Lifted – CrossFit
Every 2 minutes for 10 minutes:
2-3 reps at 92-95%
This is the last week before we 1RM. Hit it hard.
Metcon (4 Rounds for reps)
3 minute intro to the Assault Bike
1) 45 second assault bike for calories
2) 30 seconds of burpees
3) 45 seconds of push press
4) 100m sprint
Add your total reps/calories for each category together (total calories on AB, total burpees, etc.)
Each completed 100m sprint will count as one rep.
45 second front rack stationary barbell march (10#s heavier than last week)
rest 15 seconds