Friday 7-1-16

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CrossFit Lifted – CrossFit

3RM Thruster

Take 12-15 minutes to find your heaviest 3-rep thruster from the rack

Metcon (5 Rounds for time)

*Every 3 minutes for 15 minutes:

20 box jump overs (24/20) (adv 30/24)

10 front squats (95/65)

10 power cleans (95/65)

Note times for each round

*Compare to 5-13-16 and conplete this WOD at the sane modifications you used that day for accurate comparison.

Cash out

On your own if time allows:

3 sets:

30 second left plank hold

Rest 15

30 second right side plank hold

Rest 15

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