Warmup:
Quad Wall Stretch, 1 min Per Leg
Run 200m
10 Kipping Swings
10 PVC Thrusters
5 Empty Bar Front Squats
5 Empty Bar Push Press
5 Empty Bar Thrusters
WOD:
Run 400m @ 75%
Run 400m @ 85%
Run 400m @ 95%
Rest 2-3 minutes between runs, record times!
Fran
21-15-9:
Thrusters @ 65/95
Pull Ups
Arctic CrossFit 