FIRST FRIDAY NIGHT LIGHTS THIS FRIDAY!!!!!!!

If Nicho is ready YOU are ready.

https://www.youtube.com/watch?v=o9iQdsptVLM

WARM UP

500 Meter Row
5 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats

STRENGTH

Back Squats
OTM For 10 Minutes:
2 Reps @80% Of 1 RM

WOD

“Helen”

3 Round For Time:
400 Meter Run
21 KB Swings
12 Pull Ups

This is the for your athlete profile, kill it!

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

One response »

  1. Joni says:

    I am SO glad that I post here as well as tracking on xfit pr because I have 3 Helen time posted on this link. Had NO idea I had never rx’d this workout before today
    02/22/12 9:48 jumped all pullups
    05/06/2011 12;37 or 47 kipped 1 round
    01/21/2011 11:24 kipped 3 total pull ups
    TODAY 10:54 RX.
    That’s progress. Not even close to the sub 10 I wanted…dang blasted pullups slowed me down. Next time maybe?

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