CrossFit
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
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CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Halting Snatch (:02 pause below knee)
(add 10lbs/5lbs each set)

(full recovery)

AMRAP 3:00
Clean & Jerk at Bodyweight
(Power or Full)

For load:
Weighted Pull-ups 5-5-5-5-5
(add 10lbs/5lbs each set)

5 rounds for time:
7 Ring Dips
9 Toes to Bar
11 Box Jump 24/20
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Weightlifting
Snatch
80% 1×1
85% 1×1
90% 1×1
92% 1×1
80% 1×2

Clean Pull
100% 3×3

Pause Squat
70% 2×2
80% 3×1

Press (Behind Neck)
4×3 -choose weight-

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