Thursday 8-11-16

August 10, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

SKILLWORK

10-15 minutes of rope climb instruction/technique work/modification

Metcon (AMRAP – Reps)

EMOM 12:

1) 50 double unders*

2) 15 toes to bar (mod with kipping straight leg raises)

3) 10 HR Pushups

*if you do not have double unders in the bag yet, use 30-40 seconds of this minute working on them, instead of modifying with singles.

Score is total rounds completed rx. Max score is 12.

Cash out

2 sets:

500m row (recovery pace)

4 minute quad stretch (2 minutes each leg)

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