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Monday 120430

30
Apr

Monday 120430

Thruster
3-3-3-3

*These 3 thrusters are to be done without any pauses.

Conditioning:
“Fran”
21-15-9
Thruster, 95/65
Pullup

6 Responses

  1. Kathy

    Masters Crossfit May 1 2012
    Warm up
    200m run/400m row
    5 pull ups
    10 push ups
    15 air squats
    Balance WOD
    Skill Front Squat
    Strength 3-3-3 Front Squat
    WOD
    Kettle bell/burpee ladder amrap-in 6 min climb as high in ladder as you can
    KB swings – 3
    Burpees – 3
    Kb swings – 6
    Burpees – 6
    Keep moving up the ladder by 3’s until you run out of time.
    Then: Add up total # of each KB swing and burpees. Complete that # of reps of each for time.
    Break up sets anyway you want.

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