Wednesday 9-13-17

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CrossFit Lifted – CrossFit

Coach Meli (part 1) (Time)

3 rounds for time:

9 Dumbbell/Kettlebell reverse lunges (70/53 each arm)(farmer carry position)

11 KB Swings (70/53)

80 foot farmer carry (70/53)

3 bar muscle ups

9 minute cap.

At minute 13:00

Coach Meli (part 2) (Time)

4 rounds for time:

9 toes to bar


8 DB Snatches (55/35)

30 air squats

16 minute cap.

Happy Birthday Coach Meli. I know it’s a couple days late, but it’s tough to catch you in the gym sometimes!

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