October 31, 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Blood and ROM Drills (No Measure)

Thruster (5 x 8)

Muscle-ups (Practice/Skill Build/Scale)

5 min: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

WOD

5 Rounds for Time

5 Muscle Ups (10 Pullups)

10 Burpees

15 Box Jumps 24/20

100 m Sprint

Metcon (No Measure)

Finisher

Coach’s Choice