Thursday 7-14-16

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CrossFit Lifted – CrossFit

SKILLWORK

Kipping pullups/rope climbs for 10-15 minutes

Metcon (5 Rounds for reps)

“Thank Frances”

Every 3 minutes for 15 minutes:

200m sprint

ME burpee box jump overs (24/20)

Until the 2 minute mark

Rest 1 minute

Score is total box jumps each round

Cash out

3 sets:

30 second hollow hold

Rest 45 seconds

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