9/18/2020

Warm-up
Warm-up
2 x
2:00 Row
10 banded pass throughs
10 band pull-aparts
25′ banded side steps each direction
:30 deep squat hold

Thruster warm up
5 front squats
5 push press
5 thrusters
5 speed thrusters

Chest to bar
5 kip swings
2 kip swings + kip pull up
Kip swing + kip pull up + chest to bar

Primer:
5 thrusters (light)
3 c2b

5 thrusters (working weight)
3 c2b

Metcon
Friendly Fran (Time)
3 RFT
21 Thrusters 115/85
21 Chest to bar

15:00 CAP