Wednesday 9-7-16

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CrossFit Lifted – CrossFit

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Metcon (3 Rounds for reps)

Rest 5 minutes, then:

Every minute on the minute for 15 minutes:

1) 30 second ME assault bike

2) 30 second ME box jump over (24/20)

3) 30 second ME DB snatch (55/35)

3 separate scores: total cals, total BJO, total DBS.

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