Thursday 12-1-16

CrossFit Lifted – CrossFit

SKILLWORK

10-15 minutes to work on double unders, handstand kick ups, handstand walks and rope climbs

Metcon (AMRAP – Rounds and Reps)

5 min. Ladder:

1 double dumbbell swing+1 front squat (35/20)

1 burpee

2, 2 3, 3 etc. as high on the ladder as possible in 5 minutes

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

Double dumbbell swing+front squat

Burpees

As many rounds as possible at your highest completed round in the previous workout (if you completed 5 rounds, complete as many rounds of 5, 5 as possible)

Cash out

10 minutes of ROMWOD

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