It’s a secret…

CrossFit

Warm-Up / Skills

Make up your own warm up…

Metcon #1 then Metcon #2 then Strength after you are done with both…

View Public Whiteboard

Strength

Exercise: Back Rack Lunges/lbs
Reps: 4×12
Comment: 135/95

Strength

Exercise: Glute Ham Raises/lbs
Reps: 4×8
Comment: w/ Kettlebell if you can 53/35

“Fran”

21-15-9
Thrusters
Pull-Ups

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs

“2k Row”

Max Effort 2k Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Leave a comment