Thursday 11-10-16

CrossFit Lifted – CrossFit

SKILLWORK

Metcon (No Measure)

EMOM 9:

1) 5 false grip weighted ring pullups (choose weight)(sub with 8-10 false grip ring pullups or ring rows)

2) 8-10 ring dips (try to improve on your modification from last week)

3) 30 seconds of turnover practice

Metcon (AMRAP – Rounds and Reps)

6 min. ladder up:

box jump overs (24/20)

thrusters (75/55)

1, 1, 2, 2, 3, 3 etc.

As high on the ladder as possible in 6 minutes.

Score is last completed round, plus excess reps in next round.

rest 4 minutes, then:

Metcon (AMRAP – Reps)

3 min. AMRAP:

box jumpovers (24/20)

rest 2 minutes, then:

Metcon (AMRAP – Reps)

3 min. AMRAP:

thrusters (75/55)

Cash out

brief mashing session lead by coach

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