Friday, October 23, 2009

Begin with: Max Double-Unders test
Skills: Work on Thrusters and Kipping Pull-ups
WOD: “Fran”
21-15-9 reps of:
Thrusters, 95#
Pull-ups

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Note: Good luck to Anthony, Carlos, Al and Marcel on their 10K Nike Human Race in Brooklyn tomorrow!  If you want to cheer or participate, here is the link with more information. Wear your CrossFit Long Island City shirt under that Nike shirt!   We will be waiting for you to join us after the race for our Saturday CrossFit training session!  We will let you off the hook with half a warm-up this time.. ;-)

Watch the Video: Fran – CrossFit Kids …[wmv][mov]

Hiroshi going overhead