190801

CrossFit (Performance)
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps @ 32X1

B.
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

CrossFit (Fitness)
A.
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B.
Complete as many rounds and reps as possible in 5 minutes of:
12 Dumbbell Thrusters
6 Strict Pull-Ups