Monday 2/22/16

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CrossFit Lifted – CrossFit

This is a HUGE time of year in CrossFit, the open is here!

Starting this Friday, at 8pm, the gym will turn into a venue for competition! Athletes that have signed up for the open will be judged during a specific workout throughout a series of heats.

We have a lot of fun with this and we encourage ALL members to PLEASE come out and cheer on the athletes working out.

If you are signed up for the open, and have not listed your name to participate in Friday Night Lights, please do so by wednesday of this week.

Bring something to drink and a lawn chair (we should have plenty of chairs, but just in case) and settle in for a good time. Invite friends, family, ANYONE YOU WANT, the bigger the cheering section the better!

Power Snatch+OHS

Every 2 minutes for 10 minutes (5 sets):

1 power Snatch +5 overhead squats
Build over the course of 5 sets.

Record your heaviest successful completion of the complex.

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP:

15 KB Swings (53/35)

30 double unders (60 singles)
Compare to 1-18-16

Cash out

3 sets:

45 second ME wall walk

1 minute rest

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