Thursday 8-16-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

Brief discussion of dumbbell transition technique (transition mid-air as opposed to on the ground)

Then 3 sets:

14 alternating unbroken DB snatches (55/35)

70 flutter kicks

Rest 1 minute

This is NOT TIMED. The goal is to practice mid-air transitions and go unbroken.

Metcon (AMRAP – Reps)

EMOM 12:

Minute 1: max cal row

Minute 2: max KB Swings (53/35)

Minute 3: rest

Score is total reps + total cals

Metcon (No Measure)

3 sets:

30 banded good mornings

20 pvc pass throughs (wide grip, straight arms, no bending)

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