Friday 9-23-16

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CrossFit Lifted – CrossFit

SKILLWORK

Squat clean demo and practice (PVC, empty bar, light weight)

Metcon (7 Rounds for reps)

Every minute on the minute for 14 minutes:

1) max effort calorie row for 30 seconds

Rest 30

2) max effort thruster x30 seconds (45/35)

Score is cals+thruster reps each round

Metcon (Weight)

100m sled pull (men bodyweight +40/women 3/4 bodyweight +40)

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