Main – CrossFit

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(No Measure)

3 min of KB Movement

Sampson Stretch

Leg Swings

Arm Circles

Wall Angels

10 Push-up

Scorpion

Banded Complex

Thruster (10 min to Reach a Max )

Fran (Time)

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

Metcon (AMRAP – Reps)

after Fran spend the remainder of an 8 min AMRAP doing Max Burpees
Only score your burpees here

Metcon (No Measure)

3×20 Banded Crunch

3×30 Walking Lunge