CrossFit Lifted – CrossFit
NOTE: If you are signed up for the Open, please do not workout today. You will need all your energy tomorrow.
10 min EMOM:
1) rings dips +2 from last week
2) 5 kipping pull-ups
NOTE: Use the same modification from last week for the ring dips, but add two reps. We will be attempting to move up in modification next week.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
2 DL (315/225)
4 Russian KB Swings (70/44)
200m sandbag/shouldered double KB run (26# x2 KB for both men and women)
NOTE: Only use double kettlebells if there are not enough sandbags. If the sandbag is too heavy for you, you may use a single kettlebell on the the shoulder.
10-15 minutes of light stretching.
The group watching Luis suffer through death by wallballs and burpees.