For anyone interested, we are hosting a FREE nutrition seminar Saturday at CrossFit Torva at 10AM. Free WOD following the seminar!
WOD
Conditioning
“Fran”
21-15-9 for time:
Thrusters
Pullups
Strength
Front Squat: Find max triple in 10 min then 3×3 @ 85% of triple
Extra – All Before Class
4 min. tabata – box shoulder stretch
Snatch: In 15 min find max double
2 Cleans + 1 Jerk: In 12 min find max
4 sets: 20 ft. HS walk to wall, restablish straight body and perform 10 alt. shoulder taps
After Conditioning: 3 min. Tabata – Dragon flags