Posts Tagged ‘Thrusters’

3 rounds for time:
7 Muscle-ups
Dumbbell thruster, 21 reps 35#

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Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull 95#
10 Thrusters 95#
Rest 1 minute

Thur. 12/1/2011 WOD

Posted: December 1, 2011 in CrossFit
Tags: , , , ,
 
Front Squat, Work up to a 1 rep max:  10-5-3-3-1-1-1
then:
 
“Frow”
For Time:
 
21 Thrusters 95/65#
21 Pull ups
400m Row
 
15 Thrusters
15 Pull ups
400m Row
 
9 Thrusters
9 Pull ups
400m Row