Thursday 7-21-16

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CrossFit Lifted – CrossFit


5 minute

Roll to candle stick practice

5 minute

Double under practice

5 min HS walk spotting practice (in partners)

Metcon (Time)

2016 CrossFit Games Masters Event 4

For Time:

16 toes to bar

16 power clean and jerks (75/55)

40m sprint out

40m sprint back

If you want to test a harder version:

For time:

22 toes to bar

22 power clean and jerks (95/65)

80m sprint out

80m sprint back

Both have 4 minute time caps.

Metcon (3 Rounds for reps)

At the 10 minute mark:

1 min max effort front squat (135/95)

1 min rest

1 min max effort assault

1 min rest

1 min max effort shoulder to overhead (135/95)

Note three separate scores (front squat/ab calories/shoulder to overhead)

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