1/9/18 – CrossFit

CrossFit Workout of the Day:

Skill: (15 min)
Pullup Progressions / Practice

Strength: (15 min)
Thruster (from rack)
[40/5 50/4 60/3 70/2 80/2 85/2 in 15 Minutes]

WOD: (20 min)
“Fran”
21-15-9 Reps
Thrusters
Pullups
[13 Minute Cap]

Rest 4 Minutes (or as a bike comes available)

– For Time –
3km Assault Bike Time Trial

L1: 45/33#, Jumping Pullups
L2: 75/44#, Band Asst Pullups
L3: 95/65#
L4: Games Fran – 95/65#, (Pullups / CTB Pullups / Bar MU’s)

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