Wednesday 7-20-16

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CrossFit Lifted – CrossFit

Metcon (Time)

2016 CrossFit Games Masters Event 3

“Berm Run”

4 rounds for time:

600m berm run (600m run around the building 1.5 times for you guys)

15 burpee box jump over (24/20)

20 minute cap.

NOTE: although we dont technically know what a “berm run” is yet (CrossFit loves to save little surprises for moments before events at the games), I thought it would be fun for you guys to feel a small taste of what it will feel like to do 1 of the 6 workouts Coach Marilyn will be doing. I imagine the standards they announce will be far more difficult than the ones I’ve listed fir you here. Enjoy!

Metcon (Time)

Once relatively recovered (5-8 minutes), for time:

500m row sprint

NOTE: the whole group will start together. If there are not enough rowers, the people that finish the first workout slower will go in a second heat.

Cash out

One set:

Max effort hollow hold

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