CrossFit Asheville

WOD

21-15-9

Thrusters

Pull-ups

For time.

10 minute time limit

Use no more than 70% of your 5 rep thruster max.  Unless you can break 5 minutes and then you can go up in weight…next time Fran visits CFA!

Get your personality back and complete:

Thrusters 4×4

Begin with your Fran weight and work to add weight over the four sets.  However, be sure to [...]

Strength/Skill Work Kettlebell swings: Alternate single bell American swings with double bell Russian swings.  Complete 4 sets of each completing 8-20 swings per set.

WOD

800m run

21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs)

21 box jumps (24″/20″)

400m run

15 overhead squats

15 box jumps

200m run

9 overhead squats

9 box jumps

For time.

Reminder that today is Project Red [...]