WOD July 31, 2013

TODAY IS SINCITY CROSSFIT SOUTHS 1 YEAR ANNIVERSARY!!!! 

Thank you to all of our members who have stuck with us this past year. We are very lucky to have such an awesome community of cool people! NOW COME CELEBRATE WITH US AT THE GYM AND SMASH FRAN!!!!

Workout of the Day

10 Min to find 1 rep max thruster

then,

“FRAN”

For time:

21-15-9

Thrusters 95/65

Pull-ups

*We will run this workout in 2 heats, so everyone will have a counter. Make sure you get to class on time and have enough time to warm up.

The story of Fran…

.

Metcon

3 rounds for time

21-15-9

Wallballs 20/14

Kettle bell swings 53/35

Run 400m

 

Posted in:

Leave a Reply

Your email address will not be published. Required fields are marked *