January 3, 2014

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CrossFit
Strength: Power Clean 3-3-3-3-3
*Use heaviest weight possible for each set.

WOD: For Time
“Fran”
21-15-9
Thruster (95/65)
Pull Up

CrossFit 101
WOD: For Time
100ft Walking Lunge
21 Pull Ups
21 Sit Ups
100ft Walking Lunge
18 Pull Ups
18 Sit Ups
100ft Walking Lunge
15 Pull Ups
15 Sit Ups
100ft Walking Lunge
12 Pull Ups
12 Sit Ups
100ft Walking Lunge
9 Pull Ups
9 Sit Ups
100ft Walking Lunge
6 Pull Ups
6 Sit Ups