WOD 07/05/18



CrossFit

1.

warm up

3 rnd not for time

10 cal row

10 front squat @20/15

10 shoulder press @20/15

10 ghd sit up


2.

Fran

21-15-9

thruster @43/30 kg

pull up


If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout

by Greg Glassman


rest:5'


3.

for time t.c. 22'

800-600-400-200

run

20 t2b

20 box jump overs

20 hspu


rest: 4'


4.

french one arm db 3x10 rest:1'

french press 3x10 rest:1'

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