Friday 11-4-16

November 3, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

SKILLWORK

5 minute demo on the Kettlebell Sumo Deadlift High-Pull

Metcon (AMRAP – Rounds and Reps)

7 minute ladder up:

KB SDLHP (53/35)

Goblet Squat (53/35)

1, 1 2, 2 3, 3 etc. As high on the ladder as possible in 7 minutes.

Rest 3 minutes, then:

Back Squat

Take 7 minutes to find a 2RM

Rest 3 minutes, then:

Metcon (Time)

For time:

30-20-10

KB SDLHP (53/35)

Goblet Squats (53/35)

7 minute cap.

Cash out

200m sandbag bearhug (as heavy as possible)

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