CrossFit – Tue, Mar 19
Warm-Up
Warm-Up
EMOM x 4 MINUTES (:45/:15)
MIN 1 – Up-Dog to Down Dog
MIN 2 – Alt. Samson Lunges
MIN 3 – Alt. Elbow Punches
MIN 4 – Scap Pull-Ups
Into…
2 ROUNDS
10 Air Squats
8 Ring Rows
8 Jumping Air Squats
10 Kip Swings
Into…
2 ROUNDS
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats
Workout – Performance
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Workout – Fitness
“FRAN (FITNESS)” (Time)
FOR TIME
21-15-9
Thrusters (65/45)
Ring Rows
(Score is Time)
KG BB: (30/20)
Post-Workout Strength – All
Thruster (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
)
(Score is Weight)
(Score is Time)
KG BB: (42.5/30)