Can't take credit for this

By: 321go Leave a Comment


Many of the new trainees that come to us, start out being completely deconditioned (that means really out of shape). Jon here (holding a nice 15 second L seat) on the other hand, is starting out with a real solid frame upon which he can now build. To walk in off the street and hang an L seat like this is unusual. It's going to be great to see what new heights Jon's level of fitness will go from here.

— Mike, CrossFit Troy

Thursday WOD

Power Clean

Front Squat


10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Cool Down

Single Arm Kettlebell Swings (alternating arms, each arm = 1 swing)

100 swings 75 swings50 swings

Break up as needed

Advanced Intermediate Foundational
Scale to capabilities

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