20071207

Fran-kenstein

Did a warm up of:
500m row then twice went through..
5x1-hand 12kg KB snatch each hand
10x pass-throughs
10x 10lb bar OHS
10x good mornings
10x CF it up
10x 12kg KB swing
10x dip
10x pull up

I then mixed up some Fran like activity, for time:
1/4 mile sprint
21,15,9 of the triplet--pull ups, 45# thruster, 12kg KB swing
1/4 mile run

time of 14:13

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At the old HQ, CrossFit MECCA in 2007