CrossFit
Warm-Up / Skills
Make up your own warm up…
Metcon #1 then Metcon #2 then Strength after you are done with both…
Strength
Exercise: Back Rack Lunges/lbs
Reps: 4×12
Comment: 135/95
Strength
Exercise: Glute Ham Raises/lbs
Reps: 4×8
Comment: w/ Kettlebell if you can 53/35
“Fran”
21-15-9
Thrusters
Pull-Ups
Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs
“2k Row”
Max Effort 2k Row
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs