Molon Labe CrossFit Macedonia, Ohio

“THE GIRLS MASH-UP-SMASH-UP”

1 Round of “FRAN”
-21 Thrusters
-21 Pull-ups

*Each time you break on the Thrusters or pull-ups = 15 burpees

*Rest

5 Minute AMRAP of “CINDY”
-5 Pull-ups
-10 Push-ups
-15 Air squats

*Rest

3 Rounds of “BETTY”
-12 Push press @95/65
-20 Box jumps @24/20

Then directly into:

3 Rounds of “KARABEL”
-3 Power snatches @95/65
-15 Wallball shots @20/14

 

*Rest is determined by Coach

the-girls-poster-lrg

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