Wednesday 8-2-17

CrossFit Lifted – CrossFit

Metcon (Time)

A brief demo of power clean to push press, then:

“Grace, light”

30 power clean and jerks (95/65)

This is meant to be an EXTREMELY fast and intense workout. Choose a weight that you can move very quickly and with good form.

7 minute cap.

At minute 10:

Metcon (Time)

“Dumbbell Fran”

21-15-9

Dumbbell Thrusters (45/25 each arm)

Pull-ups

8 minute cap.

At the 20 minute mark:

Metcon (Time)

25/20 calorie row for time

(25 cals men, 20 cals women)

2 minute cap.

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