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141108 – “Fran or Nancy”

U Turn CrossFit – CrossFit

Warm-up

(No Measure)

Banded Shoulder Mobility

Banded Super Front Rack

Supine Barbell Shoulder Stretch

Then,

200m Run

12 Ring Row

12 Empty Bar Thruster

12 Pull-up

12 Empty Bar Overhead Squat

200m Run

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#