Friday 7-22-16

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CrossFit Lifted – CrossFit

Thruster 5×3

Every 90 seconds for 5 sets:

3 thrusters at 80% (from the rack)

NOTE: if this is a new movement and you are starting mid-cycle, focus on form and technique before load

Metcon (4 Rounds for reps)

Every minute on the minute for 16 minutes:

1) 40 second ME double unders

Rest 20 seconds

2) 40 second ME HR Pushups

Rest 20 seconds

3) 40 second ME Russian KB Swing (53/35)

Rest 80 seconds

Score is total reps each of the 4 rounds (DU, PU, and KB added together)

Cash out

15 cal arms-only assault bike

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