Monday 7-25-16

July 24, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

What an awesome week. We had so many of you show up to the CrossFit Games and support the awesome performance put forth by Coach Marilyn. Most of you that didn’t show up were watching from home. Our community is the best there is. We truly are a family. We laugh and drink and curse and fight, and I wouldn’t have it any other way. Thanks for all you guys do. I’m proud to be responsible for taking part in your crazy journey into fitness.

SKILLWORK

10 minutes of rope climb instruction and practice

10 rep backsquat

Every 3 minutes, for 3 sets:

10 reps at 15# less than your heaviest 10-rep max from two weeks ago (10# pounds heavier than last week)

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP:

1 KB Swing (53/35)

1 box jump (24/20)

2, 2 3, 3 etc.

As high on the ladder as possible in 10 minutes

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