Wednesday 10-19-16

CrossFit Lifted – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 minute cap.

Metcon (Time)

at minute 20:

for time:

2 rounds:

100 double unders (200 singles)

25 stationary lunges (no weight)

7 minute cap.

Cash out

2 sets:

30 second hollow hold

30 second rest

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