08/03/16: Back Squats and Fran!

/ CrossFit Revelation/

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WOD:

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Boot Camp:

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A.)  EMOM 12:

10 Jumping Lunges

5 Push ups

B.)  "Wallball Fran":

21-15-9 reps for time of:

Wallballs (20/14#)

Ring Rows

 

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Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat:  3 w/ 90%, Every 3 Minutes, 5X

B.)  "Fran":

21-15-9 reps for time of:

Thrusters (95/65#)

Pull Ups

 

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Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Back Squat:  3 w/ 90%, Every 3 Minutes, 5X

B.)  "Heavy Fran":

12-9-6 reps for time of:

Thrusters (155/105#)

Weighted Pull Ups (45/25#)

 

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Optional: EWOD/CoreWOD