Monday 10-29-18

October 28, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Thruster

E2MOM 10:

1-2) 5 thrusters at 65%

3-4) 4 thrusters at 75%

5) 3 thrusters at 80%

At the 11 minute mark:

Thruster

EMOM 3:

12 unbroken thrusters at 40%

NOTE: this is designed to improve barbell cycling and muscular endurance and will increase in rep count over the next few weeks. It’s only 3 sets, STAY UNBROKEN. Your Fran time will thank you later.

Metcon (Time)

For time:

800m run

9 burpees

18 KB High pulls (53/35)

600m run

15 burpees

30 KB High pulls

400m run

21 burpees

42 KB High pulls

17 minute cap.

Metcon (No Measure)

If time permits:

3 sets:

15 v-ups

Rest 30 seconds

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