Monday 1-23-17

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CrossFit Lifted – CrossFit

Squat Clean

3 squat cleans at 80%

NOTE: Please continue to focus on form and efficiency in the movement. If form is off or you are struggling to move correctly, please reduce the percentage to work on technique

Metcon (Time)

9-15-21

HSPU

Wallballs (20/14)

8 min cap.

At 10:00:

Metcon (Time)

5 rounds for time:

3 bar muscle ups (sub with 6 chest to bar pull-ups )

7 push presses (135/95)

7 deadlifts (135/95)

3 burpees

10 min. Cap.

Metcon (No Measure)

On your own, one set:

Arms only assault bike (20/15)

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