COMPLEX FRANKIE
3:00 AMRAP of:
7 Bar Muscle-ups
7 CTB Pull-ups
7 Pull-ups
21 Thrusters 65/45
Rest 3:00
3:00 AMRAP of:
5 Bar Muscle-ups 5 CTB Pull-ups 5 Pull-ups
15 Thrusters 75/55
Rest 3:00
3:00 AMRAP of:
3 Bar Muscle-ups3 CTB Pull-ups 3 Pull-ups
9 Thrusters 95/65
Strength is Strength
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up