FRIDAY 9/21
C & C – Front Squats Baby
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)
