September 23rd, 2019 - Its gonna be a good time!

M-1: 2 RFT: Option A: 40 Thruster (95/65) 40 T2B Option B: 40 Thruster (75/55) 40 Knee Raises Option C: 30 Thruster 30 Abmat sit-up *Gear 3 (Weight should be light for thrusters) *Pick a number of reps and sets you can manage and try to hold onto that for the whole of the workout. Target Time: 11:00 - 15:00 Timecap: 17:00

M-2: Rope Climb/L-sit 4 Sets: Option A: 1-2 Legless Rope Climb Accumulate 0:30 - 0:45 L-Sit Opton B: 10 Single Arm Ring Rows/side Accumulate 0:30 - 0:45 Hollow Hold Option C: 10 Ring Rows @X130 Tempo Accumulate 0:30 - 0:45 Hollow Hold (Bent Knees/hands at waist)

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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