Main – CrossFit

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cfw 1 (No Measure)

3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS

Front Squat (3@70%, 3@80%, 3@90%)

Shoulder Press (3@70%, 3@80%, 3@90%)

Fran (Time)

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

Open this link and put your numbers in the file.

Weindler 5.3.1