Cary CrossFit WOD 11.20.20

By Posted in - Cary CrossFit WODs on November 19th, 2020 0 Comments

Thrusters 7, 5, 3 (building heavier than the weight you will use for “Fran”)
Arch to Hollow Swing 2×8

“Fran” (Benchmark)
For Time: (10’ Cap)
21-15-9
Thrusters (45/30kg)
Pull-ups

Facility Records:
Mike Young 2:43
Lauren McGowan 3:25

Scaling:
Volume – Scale reps to 15-12-9
Thrusters – Scale weight
Pull-ups – Scale to Ring Rows

Accessories – 2-3 Sets
15 Band Face-Pulls
12e Band Pallof Presses
10e Hamstring Bridge Marches

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