Wednesday 11-22-17

November 21, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit


Take 15 minutes to establish a new 1RM.

I’m asking a lot of you here. I know your bodies are beat up and sore from yesterday, but allow yourself to be amazed by your ability to push through and get stronger, regardless of the circumstance.

Metcon (AMRAP – Rounds and Reps)

Teams of three:

18 minute AMRAP:

Partner A: 100 foot waiter walk (55/35) (outside to dumpsters and back)

Partner B: 50 foot bear crawl

Partner C: assault bike ride (10/7 calories)

RULES: partners work simultaneously. Each rotates through every station once each round, but you cannot start the next station untilyour partner on that station has completed it. Every all partners conplete every station once, that is considered one round, then you start over.

Have fun with this one. Laugh alot, pass out some high fives, mess with other teams and just have a good time, youve earned it.

Scoring: everybody scores it. List your two partners in the notes, and how many rounds you completed.

Metcon (No Measure)

CASHOUT: take a selfie with your team, post it to instagram, tag @crossfitlifted, and go enjoy your Thanksgiving on Thursday! You’ve earned a good meal!

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