190125 - “Fran”

Warm up:

Cardio

Barbell Warm up

WOD: 21, 15, 9 Reps for time

Rx:

Thrusters (95/65)

Pull-ups

Scaled:

Thrusters (35/15)

Ring Rows

Sport:

Thrusters (115/75)

C2B Pull-ups

Post WOD Conditioning:

Bike Capacity - 5 Rounds of

:30 @ 50/rpm

:30 @ 60/rpm

:30 @ 70/rpm

:30 @ 40/rpm

2:00 Rest

*Suggested RMPs, first should be tolerable, second should be a bit of a push, 3rd should be uncomfortable/hard to do, 4th is almost recovering but still doing a little bit of work

Mobility:

Circle-up

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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