Thursday 12-10-15

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CrossFit Lifted – CrossFit

Athletes Choice #2

15 minutes to work on pistols, weighted pistols, rope climbs, kipping pullups
Continue to work on efficiency in the movement, quality over quantity. Get used working skills, you will see skills programmed every thursday. It is every bit as important as the other aspects of Crossfit.

Metcon (Time)

3 rounds for time:

200m farmers carry (55/35) each hand

20 dumbbell snatches (55/35)
Then, if time permits:

Metcon (Calories)

3 sets:

1 min row for max cals

1 min rest

NOTE: Alternate in partners if there are not enough rowers. If it takes a little longer than a minute to transition with your partner thats fine, but make sure you get do a minutes worth of work

 

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