Wednesday 9-4-19

September 3, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Shoulder Press

E2MOM 10:

4 strict presses at 75-80% + 8-12 toes to bar

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
11 minute cap.

Metcon (No Measure)

Accumulate 3 minutes of plank hold*

*every time you break, perform 5 hand-release push-ups