Two Little Witches

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See you guys tomorrow at 9:30 am at 609 w. whitestone.   Boom Box.  Come in Costume baby!

 

Today, two benchmarks if you can…

 

Fran, Fran, Fran… The most notorious CrossFit workout ever.  Maybe, the perfect workout?

 

MAD mobilityRoll calf
Stretch calf
Roll lats
Roll quads
Press ups
Group

 

skill

From Coach Trevor and Jon R.

Double kb jumps.   a twist on double kb swings.

 

“Annie”
50-40-30-20-10
Double unders
Sit upsYou may anchor feet with dumbells
rest as needed.
“Fran”21-15-9
Thrusters (95,65)
Pull ups

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