Wednseday !

   

          Whats up Superfiters ! First and foremost BIG congratulations to Sean he did his Fran today at 9:32 RX'd ! thats amazing Im so stoked. Thats 2 minutes faster and 30 lbs heavier than his last Fran 2 month ago. Thats a major improvement in a small amount of time. So in a tribute to Sean were doing Fran today. Get ready people its a very deceiving workout. it can be short but just a killer. And if it starts dragging out it can get even worse. Ive seen a lot of ripped hands and puking on this one. And also experienced. so rest up. 3..2..1... GO!


Crossfit 4:30

Fran 21-15-9
        thrusters 
        pull ups

Crossfit Gymnastics basics

Push Press 5x3 


followed by

3x15 toes to bar 
2x7 inverted burpees
3 sets of 15 second L sits