Wednesday 11-15-17

November 14, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

LUIS (AMRAP – Rounds and Reps)

26 minute AMRAP:

11 Single arm OH DB Squats (70/50)


9 bar muscle ups

1 sandbag clean (150/100)

NOTE: athletes may need several scaling options for this workout. Please scale according to skill and ability. Heavy single arm dumbbell cleans x 1 each arm may be substituted if the prescribed sandbag is too heavy.

Happy Birthday Big Luis. Its been a pleasure to be your coach, even if you only workout once a week.

Metcon (No Measure)

If time permits:

3 sets:

20 tuck to extend

Rest 1 minute

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