CrossFit

Metcon Prep 

Spend 5-10 Minutes Going over efficient pull up technique

Metcon 

“Fran”

21-15-9 reps for time of:

• Thruster 95/65#

• Pull-ups

7 Min Cap

ABOUT FRAN: Pick a weight that you can do the first 21 thrusters unbroken. Pull ups should be fast and broken as little as possible. This workout should be done sub 6

Strength

Thruster for load 5 x 3

Spark

Strength

4 RDS

Bulgarian Split Squat** x 8 each

KB Deadlift (3.1.1.1) x 12

Banded Clamshell x 15 each

**Elevate Back Leg on Bench**

Metcon

EMOM 15

Min 1 – 6 Burpee Box Overs

Min 2 – 8 Devils Press #40/30

Min 3 – 100m Sprint