Friday 1, June 2018

Warm up
4x 200m run
2 rounds of Cindy
*one round Strict

Ready
5x
30 sec on Front rack bar bell hold
30 sec off
115% of max FS
***No belt
Then
4x
20 weighted v-twist each side
20 four count flutter kicks

Assessment
Row 1000m
2x as fast as possible
4 min rest between

Metcon
"Fran"
21-15-9
Thrusters 42.5/30kg
Pull-ups
***if this "lady" doesn't leave the taste of CrossFit in your throat you did it wrong