Monday’s WOD – 120903

Amie demonstrating some solid thruster form during Fran.

Warmup

CrossFit Warmup

3 Rounds

8 Pullups

8 Dips

8 Situps

8 Hip Extensions

8 OHS w/PVC

Samson Stretch

Strength

Back Squat

Find 1RM

Beginner and Intermediate focus on form over weight

WOD

21-15-9

Kettlebell Swings 70/53

Box Jump 30/24

Situps

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