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