Monday 3-20-17

CrossFit Lifted – CrossFit

Metcon (4 Rounds for reps)

4 sets:

45 seconds of ME dumbbell thrusters (55/35)

30 seconds rest

NOTE:

I know these are misrable, but this will be the last week of them, then we will cycle away from them in awhile. Last week of the open, but I still think we are going to see dumbbell thrusters and I want you all to be prepared.

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 power cleans (135/95)

30 double unders

50 burpees

Metcon (No Measure)

5 rounds:

20 seconds of flutter kicks

10 seconds of rest

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