Wednesday 5-23-18

May 22, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

New athletes: work with Coach briefly on pull-up modifications and rowing operation and technique (foot strap tighten/release, turning machine on, changing units, damper setting)

Experienced athletes:

Set up equipment and do two sets, not for time:

250m row

10 KB Swings

5 pull-ups

Helen (Time)

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

At minute 18:00:

2k Row (Time)

Max Effort 2k Row
Or:

Metcon (Time)

100/70 cal assault bike

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