200617

16
Jun

200617

Barbending – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
rest 5 minutes then 10 minute EMOM:

odd – calorie Row

even – Plate Floor Press 45/35

Metcon (Time)

Zoom WOD

On the 5:00 x 6 Rounds:

10 Power Clean and Jerks

400 Meter Run

100 Meter Farmers Carry
:90 jacks/:30 DB suitcase hold if inclement weather

Metcon (Time)

No Equipment WOD

21 pull-ups

50 squats

21 K2E

18 pull-ups

50 squats

18 K2E

15 pull-ups

50 squats

15 K2E

12 pull-ups

50 squats

12 K2E