“FranGasm”

West Little Rock CrossFit – CROSSFIT

You know whats coming when there’s no WOD posted at night.

(No Measure)

1000m Row

10 Iron Cross

10 Scorpions

1:00 couch stretch

5:00 foam roll

Metcon (Time)

21-15-9

Thrusters 105/75

Calories (row/airdyne)

* 5 burpees every time the bar comes out of the front rack or overhead position.

Cool-Down (10 minutes of static stretching)

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