11/7/16 – Fran, You Old So and So

zoe rings

CrossFit Performance

A. Front Squats @22X1 – 7×1

*heavier than last week

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“Fran”

21 – 15 – 9

Thrusters

Pullups

*choose a load that will allow you to perform thrusters unbroken

CrossFit Fundamentals

A. Thrusters Review

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For Time

21 – 15 – 9

Thrusters

Burpees

*200m MB Run after each set of burpees