Tuesday 1-3-17

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CrossFit Lifted – CrossFit

Back Squat

Take 5 minutes to build to 65% of your 1RM back squat, then:

E2MOM 6 (3 sets):

10 backsquats at 65%

Better in Three’s (Time)

15 rounds for time:

3 power cleans (135/95)

3 burpee box jumpovers (24/20)

3 bar muscle ups

NOTE: if you cannot do bar muscle ups, scale to chest to bar pull-ups. If you can’t do those, scale to pull-ups, etc.

19 minute cap.

Metcon (No Measure)

3 sets:

100m sled sprint (90/45)

Rest 30 seconds

NOTE: please don’t kill each other on the turnaround. Go in small groups and have fun with it.

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