CrossFit
Strength
Thruster for load:
#1: 3 reps
Build to a Heavy 3-Rep Thruster*
*Bar must move continuously for all 3 reps
Metcon
“Fran”
21-15-9
Thrusters #95/65
Pull Ups
Spark
Strength
3 Rounds
Seated SA Strict Press x 8/8
DB Fly x 15
Bottoms Up Carry x 25/25m
Metcon
For Time
40-30-20-10
Push Press #40/25
30-20-10-5
Box Jumps
15-15-15-15
Burpees