Thursday 9-29-16

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CrossFit Lifted – CrossFit

SKILLWORK

5-10 minutes of kipping pullup demo/practice

SKILLWORK

3 sets:

30 seconds max distance HS walk

30 seconds rest

30 second Max pistols

30 seconds rest

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

3 strict pullups

6 HSPU

9 jumping squats

NOTE: NO KIPPING TODAY for the pullups. If you are unable to do strict pullups, you may modify with bands or ring rows. Kipping hspu IS allowed.

Cash out

5-10 minutes of partner stretches (coaches choice)

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