Perform 3 rounds of:
 Air Squats
 Ring Rows
 Double Push Press
-Use light to moderate load, these movements should not fatigue you, but prepare you for the work ahead.
EdgeFIT “Fran” [This is our adaptation of the most famous CrossFit WOD "Fran"]
Perform 20, 16, and 12 reps for time of:
Double Squat Thrusters [2x20kg/2x12kg]
-Scale loads and modify movements if required. Record time.
Previous Scores [12/9/10]
Misty: 30lbs, grn/red bands – 10:22
Shawn: 2x16kg – 9:16
David: 2x16kg – 7:49
Ross: 2x20kg – 5:40
Perform a Mikko interval set of:
[6 min] GHD Sit Ups / Jackknife Sit Ups
*With a running clock perform maximum reps possible in 30 seconds, rest 15 seconds, then repeat for 6 minutes/8 intervals. Record total reps.
-Modify movements if required.
Post comments, loads, times, and reps…
Bray demonstrating a ring support
and a pretty solid stare down!