Verdant CrossFit – CrossFit
Warm-up (No Measure)
There are minor and slight variations to the warm up and then will be on the board.
You get to CHOOSE which Fran is your Fran this Friday!
Cluster (2 2 2)
Squat Clean + Thruster
work to a heavy 2 rep – 1 clean + 2 Thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Strict Fran (Time)
21 – 15 – 9
Thrusters 95/65
Strict Pull-Ups
Heavy Fran (Time)
21 – 15 – 9
Thrusters 155/115
Chest to Bar Pull-Ups
