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