Warm-up:
2 Minutes of single-unders
P1: Row 250m
P2: Jumping Squats
Switch
P1: Row 250m
P2: Wall Walks
Switch
Workout:
“Fran on the track”
3 Rounds for time of:
400m Run
15 Thrusters 95/65#
15 Pull-ups
Post time to comments.
Powerlifting:
A. High Bar Back Squat- Find a 1RM @30×0; Rest as needed between effort
B. Back Squat 85% 1RM x 1 set max reps @30×0;
C. 100 Pistols for time.
Registration for the 2012 Reebok CrossFit Games Open launches on Feb 1 – video [wmv] [mov] [HD mov]
“Setting Specific Goals” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]
Rx’d 11:31
Didn’t think I could feel any worse after Fran…I was wrong. Awesome programming!
Glad you enjoyed this creation.
15:42 rx’d. Unpleasant. Bad, bad nutriton.
Then did 100 pistols for time a bit later. 15:41. Got pistol form down pretty good. Tough on the glutes though!
10:47
12:48, running was somewhat slow, but all thrusters unbroken.
12:43 Rx’d. wow did i hate that, it was about 10mins of pain once it was over.