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What is Crossfit?

Constantly Varied, Functional Movements, Performed at High Intensity!

WOD: WORKOUT OF THE DAY

Friday 12-9-16


CrossFit Lifted – CrossFit

Metcon (Weight)

3 sets:

15 Dumbbell floor presses (heavy unbroken sets)

Rest 90 seconds

Metcon (3 Rounds for reps)

3 sets:

5 minute AMRAP:

5 plate ground to overhead (touch plate to the ground, lock out overhead)(45/25)

5 overhead stationary lunges (45/25)

5 plate squats (45/25)

rest 2 minutes

DO NOT DROP PLATES FROM OVERHEAD OR A 100 BURPEE PENALTY WILL BE ASSESSED.

Metcon (Weight)

3 sets:

Double Front rack KB March X 30 seconds

Rest 30 seconds