Pullup Bars are here!!! Come in and help us break them in.
Advanced Session:
"Fran"
(21-15-9)
95 lb Thrusters
Pullups
(As soon you complete final round of pullups begin your 5K run or row.)
-Ab Circuit
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Regular Session:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats
-Ab Circuit
6 comments:
155 lbs 8:36
Cindy: 15 rounds in 20 minutes
Abs - 5 rounds of:
5 KTE
5 Sit ups
5 Inverted Burpees
14 glorious rounds of Cindy. I wonder if Sammy would be impressed? haha
10:00am 65lb thrusters @ 9:10
reg ab (KE,situps,inverted burpees)
11:00am 19 rounds
adv ab (Lsit, skin the cat, KE) also more inverted burpees.
Had to make up for being on vacation. What was I thinking? I can hardly move now.....
4:49 fran and 22:50 on 5k fran time was terrible
Main site xfit total 275 back squat 405 deadlift and 165 military press
Fran 4:53
5k 26:29
CrossFit Total = 590
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