Wednesday 12-28-16

CrossFit Lifted – CrossFit

Metcon (No Measure)

Every 2 minutes for 6 minutes:

1) 10 thrusters (45/35)

10 pullups

2) 8 thrusters (65/45)

8 pullups

3) 6 thrusters (95/65)

6 pullups

NOTE: your last set should be done at the weight snd pullup modification you intend to use for the workout after this. Build through all three sets with that in mind.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute cap.

This workout is meant to be FAST AND INTENSE.

These are the top scores at our gym for RX athletes:

Male: 2:16

Female: 2:56

Please scale according to your abilities in order to maintain intensity.

Rest until 12:00, then:

Metcon (Time)

2000m row or 100/70 cal assault bike

Note which one you chose and your finish time

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