19th December, 2011

@Crossfit

Warmup:
- 400m row & Scorpion Burpees

Then:
- Bench press: Warmups then 5 x 3 @ 50kg

Then:
’NARF’ (Fran backwards).
9-15-21 reps of
- Thrusters (30kg)
- Pull Ups

Time: 12:33