Thursday 6-22-17

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CrossFit Lifted – CrossFit

Metcon (No Measure)

9 minute EMOM:

1) 7-10 ring dips

2) 2 rope climbs (4 planks)

3) 10 HSPU (sub with pikes)

Metcon (4 Rounds for reps)

4 sets:

1 minute max wallballs (20/14)

45 seconds max sit-ups

1 minute max assault bike calories

2 minutes rest

Metcon (No Measure)

3 sets:

Iron Man Arch x 10 (1-2 second hold at the top)

Rest 90 seconds

https://youtu.be/LOM1Fmhjvk0

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