180323- 18.5

Warm Up:

4x :30/:30 Cal Bike

3 Rounds NFT-

10 Thrusters w/ empty bar

10 Ring Rows

5 Burpees over bar

WOD: Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

RX: 100/65

SC: Jumping Pull-ups, 65/45

Mobility:

Lat Foamroll

Quad Foamroll

Glute Foamroll

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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