Wednesday 5-3-17

May 2, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

10 minutes of rope climb demo and practice

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Scale the rope climb with two planks and if you can’t run, do a 250m row

Immediately following the WOD, from minute 20 to minute 26:

Front Squat

You have 6 minutes to establish your heaviest 7 rep max front squat, from the rack.

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