Thursday 10-20-16

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CrossFit Lifted – CrossFit


5 set of 5 false grip ring Kipping pullups


5 sets of ring kip swings

5 sets of false grip ring rows

Metcon (10 Rounds for time)

Every minute on the minute for 10 minutes:

100m sprint

Record all 10 times.

Rest until 13:00, then:

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP ascending ladder:

1 box jump (24/20)

1 toes to bar

2, 2

3, 3 etc. as high on the ladder as possible in 5 minutes

Cash out

3 sets:

100m waiter walk (50m left arm, 50m right arm)

Rest 90 seconds

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