Wednesday 3-16-16

March 15, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

NOTE: Completing today’s programming in its entirety is fine for all athletes, including those competing in the open.

Helen (Time)

3 rounds for time:

400m run

21 KB Swings (53/35)

12 pullups

12 minute cap.
At the 15 minute mark:

Metcon (Weight)

10 min. EMOM:

1) 3 deadlifts at 75%

2) 1-2 rope climbs (sub with 2 planks)

Cash out

3 sets:

40 second hollow hold

60 second rest

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