“Feb 21, 2014”

BOX – CrossFit

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“Feb 21, 2014” (No Measure)

500m row

5 mins to do any needed MOB/stretch

3 rounds @ 90%
5 thrusters
5 pull ups
5 thusters
5 pull ups
rest 30 secs

(you want to have a little of that burning FRAN feeling before you start)

Fran (Time)

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

Mobility

Smash party – spend 8 total minutes mobilizing a problem area(s) you have. Spend no less than 2 minutes per mob so you can see some change in the tissue/joint/muscle/etc.

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