Thursday 2-25-16

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CrossFit Lifted – CrossFit

NOTE: If you are signed up for the Open, please do not workout today. You will need all your energy tomorrow.


10 min EMOM:

1) rings dips +2 from last week

2) 5 kipping pull-ups

NOTE: Use the same modification from last week for the ring dips, but add two reps. We will be attempting to move up in modification next week.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

2 DL (315/225)

4 Russian KB Swings (70/44)

200m sandbag/shouldered double KB run (26# x2 KB for both men and women)
NOTE: Only use double kettlebells if there are not enough sandbags. If the sandbag is too heavy for you, you may use a single kettlebell on the the shoulder.

Cash out

10-15 minutes of light stretching.


The group watching Luis suffer through death by wallballs and burpees.



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