Back

Lutton For Punishment

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Weightlifting

Muscle Snatch (5,4,3,2,1)

Front Squat (5, 4, 3, 2, 1)

Metcon

Metcon (Time)

Buy In- 23 calorie Row

THEN:

3 Rounds of:

7 Deadlift (RX = Total bodyweight. I weight 185, therefore I would use 185 lbs)

7 Shoulder to Overhead (RX = 1/2 Bodyweight.)

3 Burpees

THEN:

Cash out= 23 calorie row
Either set up 2 barbells, or set up the plates on the barbell to allow for fast changes of weights between movements. Happy Birthday Jon Lutton!!! 46 years young!