Wednesday 10-24-18

October 23, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
9:00 cap.

At minute 12:00:

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
7 minute cap.

At minute 22:00:

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10:00 cap.

NOTE: please scale all of these workouts as needed to make sure that you maintain intensity. Don’t just slug through the RX weight if it forces you to slow and take several breaks. Swallow your pride, drop the weight a bit and crush it!

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