5:45 pm Potomac Cross Fit (Lauren was at 5:30 pm for 45 minutes - TopicsExpress

5:45 pm Potomac Cross Fit (Lauren was at 5:30 pm for 45 minutes with pre-teen class with different scaled down WOD 😊) Warmup: EMOTM 8 Min 3 Snatch Balance 3 V-Situp Alt: 3 Strict Chinup/3 Diamond Pushup Pause Back Squat 5x3x75% = I did 85# pausing 3 sec Level II “Fran” 15-10-5 For Time: Thruster 75/55 Pullup *10 Minute Cap Finished my WOD in 5:07 My goal for next FRAN is 4 minutes or less 😀

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