CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Fran”
21-15-9 reps for time:
– Thruster, 95/65 lbs
– Pull-up
Times to beat: Kenny Seeling 2:43 (8/12/2013), Yvette Thistle 4:43 (2/5/2014)
CrossFit Light (7am)
Benchmark WOD: “Helen”
3 rounds for time:
– Run 400M
– 21 Kettlebell Swings, 35/18 lbs
– 12 Pull-ups / Ring Rows
“Experience is something you get shortly after you need it.”
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