Thursday 12-20-18

December 19, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

5 minutes of double under technique and practice, then:

EMOM 7:

50 double unders

Metcon (AMRAP – Reps)

EMOM 12:

1) 30 sec ME assault bike

30 sec rest

2) 30 sec ME ball slams (20/14)

30 sec rest

3) 30 sec ME cal row

30 sec rest

Score is total reps.

At minute 14:00:

Metcon (Time)

For time:

20 cal assault bike

20 ball slams (20/14)

20 cal row

NOTE: athletes may start on the rower and end on the assault bike if there are not enough rowers.

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