WOD – 10-1-15 Thursday

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Every minute on the minute for 12 minutes (4 sets):

Minute one: 7-9 HSPU (kipping ok, scale to pikes on box if needed)

Minute two: 1 legless rope climb (mod with 1-2 regular rope climbs, or 3 rope planks)

Minute three: 30-45 second plank hold


NOTE: The first two movements are the same as last week. you should attempt to improve upon technique/rep count in both movements.


6 min AMRAP:

5 shoulder to overhead (135/95)

7 front squats

9 power cleans


rest 4 minutes, repeat.


ANNOUNCEMENT: For those of you that do not have Facebook, our 2 year anniversary/Halloween party will be Saturday October 17th at 6:30PM!!


Good food, lots of games, margaritas and costumes. What could be better? Come out and celebrate with the CrossFit Lifted Fam! If you intend to drink, please make sure you bring a designate driver or plan to leave your car overnight.

There will be a bounce house for the kids and all friends and family are welcome.

Please bring a small dish to share with everyone (doesn’t have to be healthy, you deserve it every once in awhile)



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