CrossFit Lifted, CrossFit Lifted South – CrossFit
1-2: 2 at 90%
3-5: 3 at 95%
no toes to bar today, save it for next week.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP, teams of two:
400m run with a one plate per team (45/25, co-eds teams use 45 if possible), then in remaining time:
Partner A: one round of
10 box jumps (24/20)
30 double unders
Partner B: max wallballs (20/14)
Partner A will perform one round of the first portion, while partner B performs as many wallballs as possible. Once a round of the first workout is completed, partners will switch until a total of 150 wallballs are completed.
Then, in remaining time, one partner will complete a round of the first workout, while the other partner rests.
Score is time of completion for the wallballs, and rounds completed for the triplet.
INPUT WALLBALL TIME HERE
Metcon (No Measure)
5 rounds of tabata flutter kicks