Tuesday

A. 3 minutes for Max Rep Double Unders

B. Every 2 minutes for 4 rounds:

    Front Squat x 6 @70%

C. Every 5 minutes for 4 rounds:

 1.  18 Unbroken Thrusters (95/65)

   15 Toes to Bar

2. 15 Unbroken Thrusters (115/80)

   15 Toes to Bar

3. 12 Unbroken Thrusters (135/95)

   15 Toes to Bar

4. 9 Unbroken Thrusters (155/110)

   15 Toes to Bar

*Intermediate Loading: Male 75, 85, 95, 115. Female 45, 55, 65, 75

**any broken set of thrusters results in a 1 minute HS Hold after the WOD

We've got Heat times for the CFR ladies (Tia, Caitie, Stacey, Emily) competing at the Femme Royale this Saturday at Red Wolf CrossFit (7383 Harriman Circle, Huntington Beach, CA 92648)

They will compete at 10:24, 2:15, and 4:42. Let's get a solid group of CFR members put there to support these ladies!

 

Outstanding Wall Walks List

Twade

Mara

Mike K