Wednesday 11-30-16

CrossFit Lifted – CrossFit

Helen (Time)

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

At the 20 minute mark:

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 minute cap.

Cash out

20/15 calorie arms only assault bike ride

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