Monday May 2

May 1st, 2016
by:

Fran.JPG

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

Strength / Skill work

3 – 3 – 3 – 2 – 2 – (1 – 1 – 1 – 1)
45 – 55 – 65 – 75 – 85 – (90+)%
Short Rests until last set.

WOD

“Fran”
For time complete:
21 – 15 – 9 reps of

  • Thrusters 95/65#
  • Pull-ups