Oh, Fran.

Monday, March 12, 2012

samantha wright of crossfit center city

warm up: 2 rounds

10 overhead squat @ pvc

10 back extensions

10 sit ups

10 pull ups (jumping)

10 dips

strength: back squat 3-3-3+

-> 45x10, 75x10, 95x5, 115x5

working sets: 125x3, 145x3, 165x7

wod: "fran"

21-15-9

thrusters (65#)

pull ups

11:07