7/7 – “Up and down Fran” – CrossFit Toms River

W/U
4 Rounds
10 Front Squat
10 Ring Rows
10 Push Press (45lbs)

Metcon:
“Up and Down Fran”
9-15-21-15-9
Thrusters (65lbs)
Pullups

Time: 15:28
Subbed jumping pullups

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7/4 – @ the Jersey Shore – Running

1 Mile Run
1 Mile Walk
1 Mile Run

W/Brother.

7/2 @ Noon

“The Seven”
7 Rounds
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlift (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

Pack-ish Version – scaled the following:
20lb DB Press for HSPU
55lb Thrusters
105lb Dead Lifts
35lb KB Swings
Banded Pullups

Time: 32:27

This was brutal. My body hates me.

7/1 @ 4pm – “Jackie”

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Recover

3 Minute AMRAP
DB Squat Clean Thruster (40/25)
————————————————–

Scaled – “Jackie” – Pack
Row 750m
30 Thrusters (35)
20 Pull-ups (15)

Time: 7:41

Recover (5 minutes)

3 Minute AMRAP
DB Squat Clean Thruster (scaled to 15lbs)
Total: 31

Sweet Baby Jesus. This was heinous.