CrossFit Lifted – CrossFit
“WCW” (AMRAP – Rounds and Reps)
“WCW”
20 min AMRAP:
21 thrusters (95/65)
21 pull-ups
30 power snatches (95/65)
21 KB Swings (53/35)
400m run
A perfect way to sample Fran, Isabel and Helen, without getting your tires slashed.
Metcon (AMRAP – Reps)
At 25:00:
7 min AMRAP:
Cal row or assault bike
Designed to show you that even after a 20 min. AMRAP, you’ve still got some left.