Cary CrossFit WOD 3.20.20

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

Thruster 7, 5, 3
Building from light to moderate load. Focus on movement efficiency.

“Fran” (Benchmark WOD – Record for ZP)
For Time: (12’ Cap)
21-15-9
BB Thrusters (44/30kg)
Pull-ups

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

Scaling options:
Thrusters – scale load
Pull-ups – scale to Ring Rows (feet underneath bar)

Accessories
1. 3x10e Side-Plank Thread the Needle
2. 3x15e SL Bridge
3. 3×15 Band Pull-aparts

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