by CrossFit HardCharger – CrossFit
Warm Up
A.) Foam Roll Upper Arms and Quads 5:00
B.) 3 rounds SLOW
30 Band Pull Aparts
30 lunges
30: SLow Row
Strength
Back Squat (4X10 @72% )
Strict Press (4X10 @ 72% )
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down
A.) 3 set super set
15 Behind the neck presses
20 GHD Sit UPS
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