Fran

Fran

CrossFit Isorropia – CrossFit

Warm-up

*Coach led

Overhead Squat (4@60/3@70/2@80/2@90/1@95%)

*@90% of OHS max.

*Tempo- :3sec. pause at bottom

Clean and Jerk (3@65/75/80/85%)

*4×3 / off 90% of front sq. 1RM

*high hang – below knee – full

*Jerk (athletes choice)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory Work

*See whiteboard

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