Thursday 2-4-16

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CrossFit Lifted – CrossFit

Please don’t forget to sign up for the Run for Russ 5k this Saturday! There will be NO CLASS this Saturday due to the run.


15 minutes of rope climbs, pistols, and double unders

Metcon (AMRAP – Reps)

Death by Triples:

Every minute until failure, increase by 3:

Russian KB Swings (70/53)
Minute 1: 3

Minute 2: 6

Etc until failure

Score is total reps completed for the entire workout.

Cash out

10 minutes of partner quad/calf mash. Make it uncomfortable.


When the gains keep costing you money because you have to replace your sweats.

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