Congrats to Everyone who did the Ruckus this weekend. It was WICKeD FuN!!!
Pictures will be on Facebook soon! Are you in our “CrossFitters” group on Facebook? If not your missing out on the inside scoop. This is not a PG group be aware, 18 plus only.
Bob Harper Loves Fran Too!!!
Time to retest this Beast!!!
3 Rounds of
Your choice 🙂
UB Hang Squat Clean 5×3
rest :60sec exactly
1a.Bench Press 3×3 reps across–heavier than last week
1b. Max Strict Pullups x 5 sets with 20lb Vest
2a. DB Seated Arnold Press 4×8
2b. Ring Rows or Lat Pulldown 4×8
3a. Dynamic Snatch Grip Shrugs 4×5
3b. DB Row on bench 4×8
4a. DB Side Raise 3×12
4b. Band Pull aparts 3×15
–Start rocking out these supersets with minimal rest :30-45sec between sets.
Rest at least 20mins
—posted by MR. RX