Thursday 12-17-15

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CrossFit Lifted – CrossFit

Metcon (No Measure)

10-15 minutes skill work:

Double unders, kipping pull-ups, handstand work
Spend 3-5 minutes on each movement/skill, then move on

(AMRAP – Reps)

6 min EMOM:

1-2 rope climbs (legless for advanced, rope planks for beginners)
Note total reps for all six rounds combined

Metcon (2 Rounds for reps)


5 Min AMRAP:

12 Dumbbell snatches (55/35)

17 double unders

rest 2 minutes

5 Min AMRAP:

12 Dumbbell lunges (55/35)

17 double unders
Score will be amount of reps for first round, and amount of reps for second round (each round is 29 reps)

I don’t program these birthday WODs often, but since it’s for you mom, I’ll make an exception. You don’t get to pick your parents, so I’m glad I got lucky enough to have two good ones. Love you mom.



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