Thursday 6-30-16

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CrossFit Lifted – CrossFit

SKILLWORK

Pistol progressions and handstand walk practice

Metcon (5 Rounds for reps)

Every minute on the minute for 10 minutes:

1) row for cals for 30 seconds

Rest 30 seconds

2) ME russian KB Swing (70/53) for 30 seconds

Rest 30 seconds

NOTE: 5 separate rounds

1 round: CALS+KB Swings

Cash out

3 sets:

100 flutter kicks

Rest 30 seconds

20 elbow jacks

Rest 30 seconds

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