Wednesday 2-22-17

February 21, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit


For the next couple weeks there will be an “open participant” WOD on Wednesdays, as well as the regular WOD. Most of the time, the only difference will be duration and intensity, so that if you are participating in the open, you are ready for Friday.

Helen (Time)

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

At the 20 minute mark:

2k Row (Time)

Max Effort 2k Row
12 minute cap.

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