Friday 7-15-16

July 14, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Thruster 5×3

Every 90 seconds for 5 sets:

3 thrusters at 75%

Metcon (Time)

10 rounds for time:

1 round of “Cindy”

(5 pullups, 10 pushups, 15 air squats)

2 deadlifts (315/225)

19 minute cap.

NOTE: use a scaling options that a heavy/diificult, but still allow proper form and mechanics, as well as the ability to move with intensity. If it’s taking you more than two minutes to finish a round, youve chosen a scaling option that is too difficult. (IE weight too heavy, too small of a band on pullups etc)

Cash out

3 sets:

40 second plank hold

20 second rest

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