FRIDAY 9/21

 

BASICS:

5 Rounds For Time:

200 meter farmers carry(appropriate weight)

10 Dips (off box, matador or rings depending on your skill set)

15 Kettlebell Swings (appropriate weight to maintain integrity of technique)

 

CROSSFIT:

STRENGTH:

6-5-4-3-2-1

Unbroken Hang Power Cleans (135/95)

WOD:

“Heavy Fran”

21-15-9

Thrusters (135/95)

Pull Ups (Strict or weighted)

OR

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups (Band or Kipping or Butterfly)