WOD

Friday 4th July 2014

Main – CrossFit

SKILL

Spend 15 minutes working through the progression of the thruster and making improvements

– Front squat x3
– Push press x3
– Thruster x3

WOD

“HEAVY FRAN”

21-15- 9
-Thrusters 40kg/60kg
-Chest to bar pull-ups

SCALING
Reduce weight
Kipping pull-ups/ banded chest to bar

Metcon (Time)