20 rep BS

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Weightlifting

Back Squats

20 rep

Warm up with low reps, and 20 reps should be a struggle. Push yourself!

Metcon

Nautical Fran (Time)

For Time

21 thrusters 95/65 (135/95)

21 pull ups

Row 500 meters

15 thrusters

15 pull ups

Row 500 meters

9 thrusters

9 pull ups

Row 500 meters