Wednesday 6-21-17

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CrossFit Lifted – CrossFit

Metcon (No Measure)

Core work:

4 rounds:

30 seconds of flutter kicks

30 seconds of rest

30 seconds of situps

30 seconds of rest

30 second plank hold

30 seconds of rest

Metcon (Weight)

3 sets:

3 Turkish get ups each arm

Rest 2 minutes

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35 for women.

12 min cap.

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