Thursday 9-22-16

CrossFit Lifted – CrossFit

SKILLWORK

Every minute on the minute for 5 minutes:

HS walk attempt for distance x 20 seconds

Every Minute on the minute for 5 minutes:

8-10 pistols

NOTE: use whatever scale or progression you’ve been using the last couple weeks and let’s try to put it into play under duress and build some strength, endurance and skill in both movements.

Metcon (AMRAP – Rounds)

EMOM until failure:

1 manmaker (45/25)

1 box jump (24/20)

Add one rep to each movement every two minutes.

Example:

Minutes 0-1: as above

Minutes 2-3: 2, 2

Minutes 4-5: 3, 3 etc.
Score is completed rounds ONLY. Once you fail to complete the assigned workload in one minute, your workout is done.

Cash out

10-15 minutes of mashing (quads, calves, forearms)

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