Thursday 12-15-16

CrossFit Lifted – CrossFit

SKILLWORK

15 minutes on pistols and double unders

Metcon (No Measure)

5 minute EMOM:

3 rope planks

Metcon (Time)

5 rounds for time:

10 Deadlifts (135/95)

25 double unders (50 singles)

100m run

10 minute cap.

This is meant to be fast. No pacing.

Cash out

5-7 minutes of barbell mashing

3 sets:

30 second alternating pigeon stretch

30 second rest

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