Thursday 1-4-18

January 3, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

EMOM 12:

1) 6 single arm dumbbell thrusters each arm (55/35)

2) 50 double unders

3) 1-2 rope climbs (3-4 rope planks)

Not scoring this. These are goals you should shoot for each minute, but treat this as a skill session.

Metcon (6 Rounds for time)

Every 2 minutes for 12 minutes:

250/200 meter row

Score your time each round.

Metcon (Weight)

2 sets:

100 foot weighted bear crawl (choose weight)

Rest 90 seconds

These will be done with a sled and indoors, with the resistance of the gym floor.

These should be difficult efforts. And should take about a minute to complete one round. I’d suggest 70/45 as starting weights, or heavier

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