Author: lumpy6488

“FRAN WHO” 21…15…9 of: KB Swings… 70/35 pounds Sit Ups 400m Run Then: 21…15…9 of: SDLHP… 95/55 pounds Burpees 400m Run Then: 21…15…9 of: Thrusters…

4 Rounds For Time: 400 Meter Run 15 Power Cleans (115, 80) 15 Ring Dips

For time: Row 1k 20 Ring push-ups Row 750m 35 Ring push-ups Row 500m 50 Ring push-ups

  CrossFit Total 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift

This Saturday’s workout will be “CrossFit for Hope”. We are asking everyone to make a donation that will benefit St. Jude Children’s Research Hospital. Please

800m run 30 Box Jumps 30 sit ups 30 Push Press 65#/95# 1k Row 30 KBS 30 Broad Jumps 30 Ring Rows