North Raleigh CrossFit: 01/03/17

Strength

Every 90 seconds for 10 Rounds:
1 Jerk (from rack) @ 80%

Conditioning

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups

*Workout should be done in under 10 min, so scale accordingly
*Compare conditioning to 08/08/16

Cashout

4 Rounds:
15 Seconds of Hollow Rock Holds
15 Seconds of Superman Holds