CrossFit – Sat, Nov 18

CrossFit Chilliwack – CrossFit

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Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
– RX –

For time:

21-15-9

Thrusters (65/95 lb)

Pull-ups

– INTERMEDIATE –

For time:

12-9-6:

Thrusters (65/95 lb)

Pull-ups

– BEGINNER –

For time:

21-15-9:

Thrusters (35/45 lb)

Jumping Pull-ups

General Warm-up (No Measure)

1 set:

30 jumping jacks

20 med-ball air squats

30 skier jacks

20 med-ball strict presses

30 jumping pull-ups (fast up, fast down)

1 set:

10 ring rows

20 med-ball thrusters

30 med-ball Russian twists

10 ring rows

20 med-ball thrusters

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

21-15-9

DB thrusters (35/50 lb)

Up-downs to a target (6 in)