Frannie

For Time:
50 Double Unders
21 Thrusters (75/55)
21 Pull-ups
50 Sit-ups
50 Double Unders
15 Thrusters
15 Pull-ups
30 Sit-ups
50 Double Unders
9 Thrusters
9 Pull-ups
20 Sit-ups
50 Double Unders

Rx+ (95/65) and replace pull-ups with 9/6/3 Bar or Ring Muscle-ups

Important Reminder

Please be sure to stay outside the gym until the previous class exits. This does not mean when they’re cleaning up. The entire previous class must exit before you enter- no exceptions. We have a limited capacity due to regulations. If all of our athletes don’t abide by this rule, we risk being shut down or fined.

Option 2 – WOD

8 Rounds for Time:
10 Burpees
20 Sit-ups
10 Box Jumps
10 Hang Kettlebell Snatch (5R+5L) (50/35)

CrossFit Total Tomorrow!!

We are testing back squats, strict press, and deadlifts tomorrow. Hydrate, eat well, and get ready to crush all the weights!

Endurance WOD(7:45am)

10 Rounds, 3 Minutes on the Clock:
15 Air Squat
15 Sit-ups
25 Double Unders

*Score is total reps – 550 Possible

10:00 WOD

10 Rounds, 2 Minutes on the Clock:
10 Air Squat
10 Sit-ups
20 Double Unders

*Score is total reps – 550 Possible

Muscle-up Practice

10-15 minutes to drill bar or ring MUs

Option B:
5 Rounds
5 Strict/Banded Pull-ups
15 Push-ups

Just Some More Gymnastics

For Time:
50 Pull-ups
*Every time you break, 10 burpees & during transition
50 Push-ups
*Every time you break, 10 burpees & to close out workout
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