Thursday 3-9-17

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CrossFit Lifted – CrossFit

Metcon (No Measure)

9 minute EMOM:

1) 2 rope climbs (4 planks)

2) 30 seconds of double under practice

3) 8-10 ring dips

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

5 toes to bar (mod with Kipling straight leg raise)

10 weighted sit-ups (45/25)

15 jumping squats

OPEN ATHLETES: DO NOT PERFORM. 20-25 minutes of slow to moderate paced rowing or biking ONLY.

Metcon (No Measure)

10 minutes of partner quad and calf mashing

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