CrossFit WOD A. Back squat 10 – 10 – 10 Pendlay Row 10 – 10 – 10 B. 5 rounds for max reps 1:00 Ring Row 1:00 Pull-up (choice of pull-up) 1:00 REST C. Tabata V-up :20 work/:10 rest (v-up/hollow rock) Endurance A. 5 Rounds (vested) 3:00 of work: 5 Bear Complex (45/35) 200 m...Read More

A. “FRAN” 21 – 15 – 9 Thrusters (95/65) Pull-ups or ” Heavy FRAN” 15 – 12 – 9 Thrusters (135/95) C2B Pull-ups B. NFT – 4 rounds 50 crunches + 1:00 plankRead More

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