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Pick it Up, Put it Down (4/11/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: Deadlift (every 2:00)
CrossFit: 5×4 (Rising)
CrossFit Lean: No Strength

MetCon:
CrossFit:
15-12-9
shoulder to overhead (115#/75#)
toes to bar
2 minute rest
12-9-6
shoulder to overhead (135#/95#)
toes to bar
scaled: 95#/65#, 115#/75#, toes to ring/knee raises
*13 minute time cap

CrossFit Lean:
1 mile run
2K row
100/80 calorie bike
800 meter run
1K row
50/40 calorie bike
*40 minute time cap