Tuesday 5-15-18

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CrossFit Lifted – CrossFit


20 minutes to build to a new 1RM deadlift

NOTE: new athletes will go through deadlift skill and technique with coach for the first 10 minutes, then build to a moderate weight deadlift over the next 10 minutes.

Metcon (2 Rounds for reps)

5 minutes of KB Swing technique, then:

2 sets:

5 minute AMRAP:

10 KB Swings (53/35)

15 air squats

10 HR Push-ups

Rest 1 minute

Score is total reps each set (two separate scores)

Metcon (No Measure)


5 sets:

100 flutter kicks

Rest 30 seconds

25 sit-ups

Rest 30 seconds

New athletes do half the reps.

If you see someone you don’t know, introduce yourself and drag them to do this with you!

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