06/30/2017

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Ring Rows

5 Bootstrap Squats

10 Glide Throughs

5 Bootstrap Squats

10 Ring Rows

10 Squats

10 Glide Throughs

10 PVC Thrusters

Warm-up (No Measure)

3 Rounds

7 Thrusters

7 Pullups

*work up to working weight and practice cycle rate

rest 3-4 minutes between rounds

Metcon

Fran (Time)

For time

21-15-9

H – Thrusters 45/33

Ring Rows

F – Thrusters 75/53

Assisted Pullups

P – Thrusters 95/63

Pullups