Tuesday 12-13-16

CrossFit Lifted – CrossFit

Metcon (No Measure)

3 sets:

30 seconds of flutter kicks

30 seconds of rest

3 sets:

30 seconds hand release push-ups

30 seconds of rest

3 sets:

30 seconds of elbow jacks

30 seconds of rest

Metcon (AMRAP – Rounds)

Every minute on the minute for 18 minutes:

1) 17 wallballs (20/14)

2) 15 KB Swings (53/35)

3) 13 box jump overs (24/20)

You will get a point for each successful round completed.

If you choose to scale the reps, please use one of the options from the beginning:

Intermediate:

15/13/11

Beginner:

12/10/8

Metcon (Weight)

1 set:

100m sled pull (90% of bodyweight)

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