Tuesday 2-9-16

February 8, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat (Take 15 minutes to find a new 1RM)

Use these as a loose guideline for warm up:

5 at 70%

4 at 75%

3 at 85%

2 at 90%

1 at 95%

Build in singles from there

Metcon (Time)

4 rounds for time:

30 wallballs (20/14)

200m run
13 minute cap.

Metcon (No Measure)

6 min EMOM:

1) 2 rope climbs (2-3 rope planks)

2) 30 second hollow hold

NOTE: Please wear shin/leg protection on the new ropes. They WILL burn you.

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