Fran
21-15-9:
Thrusters (95/65) (65/45) (45/35)
Pull ups

Last Completed: May 11, 2011

If time permits, CORE:
21-15-9:
Straight Leg Plate Lift (35/25) (25/15) (15/10)
4 count Moving (or up-up-down-down) Plank (start with forearms on ground, lift up to right hand, lift up to left hand, lower down right, lower down left. Start again with lifting left hand and continue alternating starting with right then left. Keep body tight and in a straight line from head to toes – no butts up in the air and no butts dipped down toward floor.)

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“Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]