CrossFit Now – CrossFit
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Basics-Light weight Ring Rows
RX-95/65
RX+-Same
50-59-65/55, Jumping Pull Ups
60+-55/45, Ring Rows
AFTER PARTY
Hand Stand Walk Practice- Not for score (No Measure)
Handstand Walk Practice
on 0:00, 3:00, 6:00 and 9:00
Do 1 MIn of Handstand Walk Practice
-3 Strict Heavy DB Press
-Static Holds on Wall
-Static Holds Freestanding
-Shoulder Taps
-Short Walks to Wall
-Walks on Turf
15 min Recovery Row (Distance)
Row for 15 min at a moderate pace.
Score is meters