10/12

Unrated – U60

View Public Whiteboard

Warm-up

3 sets:

1:00 bike

7 Lateral Step Up (each side)

3 wall climbs

7 single arm Dumbbell thrusters (each side) (moderate weight)

7 Kip

Metcon

Metcon (Time)

CFG Event 1: Friendly Fran

3 rounds for time: 12 min cap

21 thrusters (115/80)

21 chest to bar

Weightlifting

Snatch (Follow the percentages below )

3 rounds:

1 full snatch @ 70-80%

1 full snatch @ 80-90%

1 full snatch @ 90%+

Strength

Box Squat (10×3 @ 70-80%)