Wednesday 7-12-17

July 11, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Pull-up practice/technique work

(Box jumping pull-ups, banded pull-ups)

5-10 minutes of rowing technique

Helen (Time)

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

At minute 20:

Metcon (5 Rounds for calories)

Every 2 minutes for 10 minutes:

Every 2 minutes for 10 minutes:

30 seconds of rowing for calories

90 seconds of rest

If there are not enough rowers, group B can start at the one minute mark.

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