CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

FRAN

SWOD

EMOTM x10

Odd - 40 Double Unders

Even - 2 Power Cleans Touch&Go


WOD

21-15-9

Thrusters 95#/63#

Pull Ups

Last done on 12/29/16.

 

EXTRA

5 Sets - 3 Power Cleans + 3 High Box Jumps

*You can drop the bar between cleans, after the cleans immediately transition into the box jumps.

*Rest as needed between sets.


Comments  

 
#2 RE: FRANRobin 2017-11-22 09:06
SWOD - 20 doubles, actually got 40 on last round/ went up to 103#
WOD - 6:50 rx (not a pr but it felt really good today, until I banged my elbow)

Extra - 63,83,83,103,103
 
 
#1 RE: FRANjason 2017-11-21 21:23
SWOD - 40/185# or 205# i dont remember.
WOD - 2:34!!! New PR by 7 seconds.

EXTRA
135/165/185/215/(not enough time for 5th set)
 

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