Warm Up

Perform 3 rounds of:

[20] Air Squats

[16] Ring Rows

[12] Double Push Press

-Use light to moderate load, these movements should not fatigue you, but prepare you for the work ahead.

Work Capacity

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]

Pull Ups

-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

Finisher

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!