Gym Closes at 6p
 
CrossFit
For load:
Thruster 5×5
(constant load)
 
For time:
50 Double Under
50 T2B
50 Double Under
50 Burpees to Plate
50 Double Under
50 KB Swing 53/35
50 Double Under
___________________________
 
Competitor 1&2
Snatch
70% 2×2
75% 1×1
80% 5×1
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-up
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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Weightlifting
Snatch
80% 5×1
 
Clean & Jerk
80% 5×1
 
Front Squat
Build to a heavy: 2×3
IMG_4202
“Fill the unforgiving minute with sixty seconds worth of distance run.” 
~Rudyard Kipling