Wednesday 6-12-19

June 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Jackie’s all mixed up (Time)

For time:

1000m row or run or 50 calorie assault bike

50 thrusters (45/35 empty bar)

30 toes to bar (sub with kipping straight-leg raises)

11 minute cap.

NOTE: please note which monostructural movement you chose (row/run/bike) and DO NOT drop the empty barbell.
at the 14 minute mark:

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 minute cap.

Metcon (No Measure)

CrossFit LIfted Beach Body Prep

(optional, to be done on your own while the box is open, or at home)

6 rounds:

30 second plank

15 situps

30 russian twists

rest 90 seconds

Metcon (No Measure)

CrossFit LIfted Beach Body Prep

(optional, to be done on your own while the box is open, or at home)

6 rounds:

30 second plank

15 situps

30 russian twists

rest 90 seconds