Main – CrossFit
(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