Fran: Thrusters, Pull ups

WODBar Work A) Snatch 1-1-1B) Clean & Jerk 1-1-1 ______________________________Body Weight Only (BWO)AMRAP 16Run 200m9 BurpeesFoundations Partner / For time / 20 capRow 100m7 Power Snatch 75/55/359 BurpeesConditioning – “Fran”For...

Pull ups, T2B, Push Press, Lunges

WODBar Work Turkish Get-up – 1-1-1-1-1 _________________________________________________________________Body Weight Only (BWO)For time / 20 cap500 Single-unders10 Sit ups400 Single-unders20 Hand-Release Push-ups300 Single-unders30 Tire Jumps200...

“Karen” – WBS

WODBar Work Front Squat 5-5-5-5-5 _________________________________________________________________Body Weight Only (BWO)For time / 20 capRun 1200m30 Squats, 20 Push ups, 10 Sit upsRun 800m30 Squats, 20 Push ups, 10 Sit upsRun 400m-rest 1 min30 Squats, 20...

Lunges, Run, T2B

WODBar Work “CrossFit Total”Back Squat 1-1-1Shoulder Press 1-1-1Deadlift 1-1-1 _________________________________________________________________Body Weight Only (BWO)For time / 18 cap100 LungesRun 200m50 BurpeesRun 200m100...

Row, Snatch, T2B

WODBarbellEMOM x 10 – 1 Snatch + 3 Clean & Jerk_________________________________________________________Body Weight Only (BWO)10 RFT / 20 cap15 Push-ups100 Single-undersFoundationsAMRAP 1550 Hand Release Push ups40 Box Jumps, 20″30 Burpees20 Inverted...