I fell of the main page, not getting to log in my 'Fran' before it fell from the front page at CFHQ....
anyway....
1 hour Krav Maga an hour and a half before hitting...
..."Fran"
3 rounds of 21,15,9
70 lb Thruster & Pull-Ups
8:33
followed by...
5x30 second rounds of heavy bag straight flurries
At the old HQ, CrossFit MECCA in 2007
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