Thursday 10-11-18

October 10, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (Time)

10 minutes of rope climb practice, then:

5 rounds for time:

1 rope climb

12 hand release push-ups

7 minute cap.

At the 9 minute mark:

Metcon (Calories)

6 rounds for time:

30 second assault bike for cals

30 second rest

30 second cal row

30 second rest

Total cals.

Metcon (No Measure)

Barbell quad and calf mashing for 8-10 minutes

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