190723 - “Fran”

(Compare to 190125)

Warm up: Cardio Barbell Warm up Dry Run

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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Primal athletics

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