Thursday 9-7-17

September 6, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)


Rope climbs (footwork, grip, safe descent)

Bar muscle up (boxes and bands)

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 toes to bar

10 KB Swings (53/35)

100 ft. Farmer carry (55/35 each hand)

A TWIST: you can perform this workout in any order you want, and you can change the order every round if you’d like. Be smart about it though, all of these movements affect eachother adversely.

Metcon (No Measure)

3 sets:

15 tuck to extend

45 seconds rest

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