FIT 7/11/2017

Posted on July 11, 2017 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Bring Sally Up, Bring Sally Down (No Measure)

Strength Work

Metcon (Weight)

EMOM for 8 minutes

1 Unbroken Complex*

*1 Deadlift + 1 Hang Clean + 1 Front Squat +

1 STOH + 1 Back Squat + 1 STOH
Score is final weight

Metcon

Fran (Time)

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

Metcon (Time)

With a running clock,

Rest 2 minutes.

Then, 21-15-9

Calorie Row

Deficit Push Ups, 45s

Rest 2 minutes

21-15-9

KB Swings, 1.5/1.0 pood

T2B

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