July 7, 2017

CROSSFIT
Conditioning: For Time
Fran
21-15-9
Thrusters, 95/65
Pull-ups
*Leave NOTHING in the tank.
*This will cap the end of our anaerobic cycle: make it hurt!
Durability: No Measure
2 Rounds not for time
30 pushups
30 KB deadlift 70/53
60s plank on elbows

CROSSFIT 101
Conditioning: For Time
Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
Finisher
Conditioning: No Measure
Upper Body Finisher
3 Rounds
10 KB bottoms up Z presses (each arm)
10 Banded Overhead Triceps Extensions
Biceps 21s