Welcome Brian and Kathryn! Enjoy the CrossFit Journey!!!
Warm Up:
500m Row
25 Pull Ups
20 Double Unders
20 Walking Lunges
25 Push Ups
20 Arm Circles - LT
20 Arm Circles - RT
WOD: "BlackJack"
7 Thrusters (95/65)
7 Burpees
7 Box Jumps (24"/20")
7 Rounds
Athletic Performance:
Hang Power Snatch - find out 3RM
Clean - find out 3RM
Power Jerk - find out 3 RM
2 comments:
Tougher than it looked!
13:26
freakin thrusters...
Roy, you had me beat until the last round of Burpees...
13:25 (Rx)
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