Main – CrossFit
SKILL
Spend a minimum of 10 minutes going through the progressions of the kipping pull-up and making improvements
Spend a minimum of 10 minutes on the Thruster with an empty barbell and gradually working up to the weight for the working, making improvements as you progress
WOD
“Fran”
21- 15- 9
-Thrusters
-Pull-ups
SCALING
-Reduce the weight
-Banded pull-ups/ring rows
