150616 - 50-50-30 Internal Competition! | CrossFit

If you haven't noticed, there are signs up all over the gym advertising our 50-50-30 Internal Competition slated for August 15th. There have been a bold few that have signed up. We need more. To spur you on in that direction, here are:

Sign up in the gym by the door!


Warm-up
3 rounds
200m run
50 double-unders
15 HRPUs

Strength
Thruster 5, 5, 3, 3, 3

CrossFit
"Bearly Fran"
Down and back bear crawl
21 thrusters M:95 F:65
21 pull-ups
Down and back bear crawl
15 thrusters 
15 pull-ups
Down and back bear crawl
9 thrusters
9 pull-ups
Down and back bear crawl
 



 

Michael Reynolds

CrossFit Level 1 Coach