10.6.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

500m Run

then…

3 Rounds-

10 Therapy Squats

10 Scorpion Twists

10m Duck Walk

10m Straddle Lunges

THEN.. As a group

5 Minute EMOM

5 Thrusters (Empty Barbell)

5 Scapula Pull-ups

A. “Fran”

21-15-9

Thrusters (95/65)

Pull-ups

B. 5x100m Farmer’s Carry (heavy as possible)

*Rest 1 Minute between sets

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