Monday 2-15-16

February 14, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Overhead Squat

15 minutes to find a 1RM Overhead Squat from the rack

Metcon (AMRAP – Reps)

3 min AMRAP:

400m sprint

ME burpees with remaining time

rest 2 minutes, then:

Metcon (Time)

12-11-10-9-8-7-6-5-4-3-2-1

UB Wallballs (20/14)

UB KB Swings (53/35)

7 min. cap.
All work MUST be performed UNBROKEN for the set to count.

cool down

3 sets:

30 second left side plank

30 second right side plank

Rest 30 seconds

 

Esteban crushing the farmers walk in brutal floater.

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