Monday, December 31 WOD

Mobility: Shoulders and Hips

WOD: “Fran”  21-15-9 rep rounds for time of…

  • Thrusters, 95/65lbs
  • Pull-Ups

12 minute time cap

Cash-Out: 3 rounds for time of…

  • 10 Power Cleans, 135/95lbs
  • 10 Barbell Roll-Outs

12 minute time cap


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Turn-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

Coach DeFalco


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