Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Jumping Jacks
10 Scap Pull-Ups
5/5 Moose Antlers
5 Jump Squats
5 BB Front Squat (21X1)
Strength
Thruster (Build to a Heavy 3-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for all 3 reps
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Competition
Metcon (Time)
For time:
50 Wall Balls 20/4
10 Pull ups
30 Wall balls
15 Pull ups
10 Wall balls
20 Pull Ups
*10 Min Time Cap
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