Workout of the Day

January
21
2018

Big Fran

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 strict pull ups

10 strict press w/ bar

15 goblet squats

250m row

Front Squat (4 x 1 @ 96-100% 1RM (do not exceed 1RM))

We will establish new 1RM next week

Metcon (Time)

For Time:

21-15- 9 reps of:

thrusters #115/75

pull ups

10 min time cap (pick a weight you can accomplish this at)

RX+

#135/95

c2b pull ups

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