Wednesday 4-17-19

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CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys)

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
Women’s weight, 75#.

20 minute time cap.

For this workout, rope planks will be 1:1 (meaning one rope plank per one rope climb, not two)

At minute 23:00:

Push Press

Take 7 minutes to establish a 3RM push press

At minute 30:00:

Metcon (Time)

For time:

800m run

5 minute cap.

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