Tuesday 9-17-19

September 16, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Shoulder Press

E2MOM 10:

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)

5 burpees

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.

Metcon (Time)


Metcon (No Measure)

5 rounds of tabata flutter kicks