New You day 7

July 4, 2016 jkwuest No comments exist

CrossFit Lifted – New You Challenge

Metcon (Weight)

Every 2 minutes for 6 minutes:

10 Hand Release Pushups (modify with knee pushups or box pushups)

10 box step overs (at least 10 pounds in each, up to 25 pounds in each hand. Choose 15 or 20 inch box)

Note weight used in step overs as the score.

Metcon (Time)

For time:

400m run, then:

5 rounds:

10 thrusters (15 to 45 pounds)

10 burpees

Finish with:

400m run

20 minute cap.

NOTE: If you are having trouble with depth on thrusters, use either a small box or a wallball as a target.

Metcon (No Measure)

3 sets:

30 situps (weight optional)

Rest 1 minute

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