Tuesday 10/3/17 - "Kalsu"


MAIN WOD

M-1: Front Squat

8 Sets of 2 Every 1:30

Start at 65%, add weight

M-2: Kalsu

For Time:

100 Thrusters 135/95#

Every minute on the minute, starting at 0:00, perform 5 burpees.

Time Cap: 18:00

L2: 95/65#

L1: Scale reps and weight as appropriate.

Extra Credit: Row

6x600m @ 9

Rest 2:00 Between Sets

LEVEL 1 FITNESS

F-1: Front Squat

10 Sets of 2 Every 1:00

Work up to Heavy Double

F-2: ½ Kalsu

For Time:

50 Thrusters

Every minute on the minute, starting at 0:00, perform 5 burpees

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ashley@crossfitfargo.com
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