CrossFit Fishers
Making a Better You!
02.03.10 Wednesday
Strength WOD
Thruster
Find your 1RM
1-1-1
Rest 5 min
15-12-9 of
Wallball
Ring dips
Kettlebell swings
Burpees
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CrossFit Fishers 
Mike 3rounds +10+25 (12# db snatches/8# russian lunge)
On Ramp/10
10 minutes of
10 R db snatches
25′ Russian lunges
10 L db snathes
25′ Russian lunges
# of rounds completed
On Ramp/11
For time:
250m row
20-15-10-5
kb swings
ring rows
Mary 5:38 (26# kb)
On Ramp/11
Dani 5:41 (35# kb)
On Ramp/11
Troy 200#PR/ 1 rep max thruster, Awesome Job!
6:58
Pam 105#PR
6:45