Friday 3-11-16

March 10, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (AMRAP – Rounds and Reps)

CF Games Open 16.3:

7 min AMRAP:

10 snatches (75/55)

3 bar muscle ups

***scaled version***

7 min AMRAP:

10 snatches (45/35)

5 jumping chest to bar pull-ups
NOTE: you are always welcome to scale any part of any movement that you would like. The scaling option above is only a must for athletes competing in the scaled division.

rest 3 minutes then:

2k Row (Time)

Max Effort 2k Row
11 minute cap

Cash out

3 sets:

50 flutter kicks

15 elbow jacks

rest 90 seconds

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