Thursday 4-14-16

April 13, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Skills and Accessory

EMOM 12

1) 6-8 ring dips

2) 40 double unders

3) 10 alt. DB Snatches (55/35)

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

Ladder up

Box jump over (24/20)

Toes to bar

1,1 2,2 etc as high as possible on tge ladder in 6 minutes.

Rest 3 minutes then:

Metcon (Time)

3 rounds for time:

15 box jump overs (24/20)

15 toes to bar

Cash out

10 minutes of mashing/stretching (coaches choice)

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