400m Run 21 Thrusters (95/65) 21 Ring Dips 400m Run 15 thruster (95/65) 15 Ring dips 400m Run 9 Thruster (95/65) 9 Ring dips 400
Category: Uncategorized
Am 5,6,9,11 pm 4,5,6
15 min snatch balance 1 minute KB swings ( 53#/35#) 1 minute hand release push ups 1 minute KB Goblet squats ( 53#/35#) 1 minute
Am 5,6,9,11 / Pm 4,5,6
9/26/12 Row 500m. for time AMRAP 20 minutes Ladder 1,2,3,4…. Deadlift 115/95 Front Squat 115/95 Burpee box jump
Am 5,6,9,11/pm 4,5,6
9/25/12 15 minutes 3 Position Clean (ground, hang, hi-hang) & Jerk. -then- Run 400m 21 C2B Pullups 12 KB Thrusters 24/16kg Run 400m 15 C2B
Throwdown Series Affiliate
CrossFit FBO is now a part of the 2012 Throwdown Series Affiliate Program! For more information, visit http://throwdownseries.com
Am 5,6,9,11 / pm 4,5,6
5/24/12 High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00 Notes: Percentage should be based
FBO Fitness 