Monday, September 25th

Happy Birthday Caytee!!

Foundations begins tonight!

Rx Gone Wrong -CrossFit Journal

 

Performance is in red, Competition is in blue, Links are in green

A)Β 3 sets of:
Hang Power Clean x 5 reps
Rest 45 seconds
Alternating Lateral Lunges x 10 reps each leg
Rest 45 seconds
Bent Knee Static Hang x 20 seconds
Rest 45 seconds

B) “Fran”
21-15-9 for time
Thrusters 95/65
Pullups
*7 minute time cap

A) 3-4 sets of:
Squat Clean x 1.1 at 70-80%
rest up to 10 seconds between clusters and rest 1-2 minutes between sets

B) “Fran”
21-15-9 for time
Thrusters 95/65
Pullups
*7 minute time cap

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531