Lithium Lockout 7.3 (Murph Prep 2)

Lithium CrossFit – CrossFit

Warm-up

A): Warm-up (No Measure)

2 sets of

20 Band Pull Apart

15 Banded Goodmornings

30 Flutter Kicks

10 Glute Bridges

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

(10/10, 20/20, 30/30)

Squats

Step Back Lunges

Rest 2min
Rx= Weight Vest

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

(10/10. 20/20, 30/30)

Strict Pull up

Hand Release Push up

Finisher

Metcon (Time)

1 mile run w/ weight vest

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