Friday 11-18-16

CrossFit Lifted – CrossFit

Deadlift

Every 2 minutes for 12 minutes:

3 reps

Building to your heaviest possible set of three WITH GOOD FORM.

“Good form” means a flat back and tightly braced core. If you lose midline stabilization (losing either of the two previously mentioned) back the weight down and focus on strong technique and position, instead of load.

Metcon (Time)

5 rounds for time:

50 double unders (100 singles)

10 toes to bar (kipping straight-leg raises)

100m farmer carry (55/35 each hand)

20 min. Cap

Cash out

15/10 calorie assault bike arms only FAST

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