Hey Folks!
So? How was Nate? Good times right? You can expect more awesome, Classic CrossFit WODs on Thursdays throughout the summer. Some of them will be judged – so chase that virtuosity and don’t leave it to the judge to correct you.
Warm up
1 Round – 10 squats, 10 push ups, 10 ring rows, 10 spiderman lunges, 10 dislocates, Foam Roll your body
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Press 2×5
Deadlift 2×5
“Fran” – 21-15-9 For Time:
Thrusters
Pull ups
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1. 5 RFT
7 Muscle ups
11 Thrusters, 155/105
**
2. C2B Progression
7 sets of 10, :40 rest between sets.
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5 Back Squat E2MOM-10
“FRAN” – 21-15-9 For Time:
Thrusters 95/65
Pullups
OR
Heavy Fran – 15-12-9 For Time:
Thrusters 135/95
45# weighted Pull ups
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Mobility:
Stretch – Quads/Psoas, Forearms, Shoulders, Pecs
See you in the gym!
The CrossFit Sudbury Team
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