Thruster/run

Posted: 25th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

“Mini Fran” (No Measure)

12-9-6
Thruster with PVC/ Bar
Pullups

Weightlifting

Hang Power Clean (2 EMOM for 10 minutes)

Metcon

Metcon (Time)

21 thrusters @ 95/65
row 250
15 thrusters
250 meter row
9 thrusters
250 meter row

Rowers are first come first serve**,

Buy-Out

Wall Climbs (accumulate 10-20 wall climbs and stretch)

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