CrossFit Lifted – CrossFit
100 air squats
21 minute cap.
Option A: Deadlift
Every 2 minutes, for 6 minutes:
6 deadlifts at 75%
Metcon (AMRAP – Reps)
6 min AMRAP:
Stationary dumbbell hold (55/35 each arm)
Every time you drop or set the Dumbbells down, perform 6 stationary unweighted lunges.
Score is 100-total lunges completed (every starts at 100, if you have to do 24 lunges over the course of 6 minutes, your score is 76, (100-24)).
No excessive rest at the bottom once lunges are done. More than 5 seconds and you will have to complete another set of lunges.