Monday 12-26-16

CrossFit Lifted – CrossFit

This will be considered a transition week in the programming, so you will see slightly easier and more tolerable workload to allow your body to prepare for the new cycle which will start next monday (1-2-17).

If you have been slacking off, or just haven’t been as consistent as you would like, this week is a good opportunity to ease back into it and prepare for next week! Lets start the new year right!

Front Squat

Take 15 minutes to establish a new 1RM front squat

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP:

15 wallballs (20/14)

7 burpees

rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP:

30 wallballs (20/14)

14 burpees

Metcon (No Measure)

10 minutes of easy running or rowing

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