July 28, 2017

CROSSFIT
Conditioning: For Time
Assault Bike Fran
21-15-9
Thrusters 95/65
Assault Bike Calories
Hard and Fast!
Durability: 3 Rounds
15 deadlifts (185/125)
10 pistols (per leg)
5 bar muscle ups
*Scale pistols to single leg eccentric lower to box.
*Scale bar muscle ups to 10 burpee chest to bar pull-ups.

CROSSFIT 101
Conditioning: AMRAP – EMOM x 10:00
Even: 15 Burpees
Odd: 15 DB Thrusters (35/20)
*Score is rounds completed as RX’d
Finisher
Friday Arm Finisher
3-4 Rounds
10 Ring Rows
12 Triceps Dips on Bench or Box
10 Hammer Curls (each arm)