September 21 – September 26, 2020


Monday: WOD: “Friendly Fran”
21 Thrusters
21 Pull ups
3 Rounds For Time

Tuesday: Strength: 10 Min to find 1 RM Front Squat-then rest 2 min
DAMN Diane
15 Deadlifts
15 HSPU (no mat- can kip)
3R4T

Wednesday: WOD:
1000 M Row rest 3 min
500 m Row rest 2 min
250 M Row
For Time

Thursday: WOD: Nasty Nancy
500 m Run
15 OHS
15 Bar facing Burpees
4R4T

Friday: WOD: “Awful Annie”
50-40-30-20-10
Double Unders
Situps
5-4-3-2-1 Cleans

Saturday: WOD: Partner WOD
5000 N Row
200 KBS; 200 Wall Balls; 200 Air Squats
Time Cap 30 Min-
you decide rep scheme- order

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
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