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'