Friday 12-18-15

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CrossFit Lifted – CrossFit

Don’t forget about the Ugly Sweater Christmas party this saturday at 6:30 PM!! Bring a small dish and come celebrate the holidays with you Lifted family! Some warm and delicious alcoholic beverages will be provided, and there will be space heaters so don’t let the cold weather keep you indoors!!!

Overhead Squat (1 rep max)

take 10-15 minutes to establish a new 1 rep max

Metcon (AMRAP – Rounds and Reps)

8 min ladder up:

1 thruster (135/95)

100m run

rest 2 minutes, then:

Metcon (AMRAP – Rounds)

10 minute 100m row sprints with partner
One partner rows 100 meters as fast as possible, then tags off to other partner, who does the same. Repeat as many times as possible in 10 minutes. Keep track of individual scores, and log how many completed 100 meter rounds you get, individually.


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