Workout of the Day
WOD
Friday, January 24th
CrossFit
Skillwork
MIN 1 – 4 thrusters (building wt)
Min 2 - :40 practice kipping pull-up
EMOM 10min
Notes:
Use skill time to build heavier than what you’ll do for the workout
Girls
Fran
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
Notes:
Here she is! Most should have a good idea what our Fran time is. Let’s get faster!
Review CrossFit Movements
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4
The Burgener Warm-Up
The Air Squat
The Front Squat
The Overhead Squat
The Shoulder Press
The Push Press
The Push Jerk
The Wall Ball
The Thruster
The Deadlift
The Sumo Deadlift High Pull
The Medicine-Ball Clean
The Ring Row
The Pull-Up
Kipping Chest-To-Bar PullUp
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4
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