9/5/14 – Friday

Written by Joey Tudela. Posted in Fitness

Ten-year-old Lucy Jeeter at 12 Labours CrossFit Syndicate in Maryland. Photo courtesy of 12 Labours CrossFit Syndicate

WARM-UP

4 Rounds of
100 Meter run/jog
5 Pull-ups
10 Push ups
15 Air squats

WOD

30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

*Scale to your abilities if you are unable to perform these weights or reps.

 

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