Wednesday 1-3-18

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CrossFit Lifted – CrossFit

Back Squat

Take 15-20 minutes to find a new 1RM back squat

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 minute cap.

Metcon (No Measure)

1 set:

100m farmer carry (farmer carry handle in one hand, dumbbell in the other)

Every 50m, perform 3 deadlifts. For the deadlift, only the plates on the farmer carry handle have to touch the ground, not the dumbbell.

Suggested weights:

RX: 85/70 each arm

Intermediate: 70/45 each arm

Scaled: 45/35 each arm

An unloaded handle weighs 15 pounds.

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