Crossfit Garage – CrossFit
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon
Frantervals (3 Rounds for reps)
AMRAP 4
9 Thrusters 75/55
9 Pullups
rest 2min
AMRAP 3
7 thrusters 95/65
7 pull ups
rest 2 min
AMRAP 2
5 thrusters 115/80
5 pull ups
Chose to do Fran or Frantervals, you chose one or the other today
Metcon
Metcon (No Measure)
GOAT EMOM:
EMOM 12:
MIn 1: Goat #1
Min 2: Goat #2
** Choose TWO skills/Crossfit movements you would like to work on/ improve technical skills for and alternate movements for a total of 12 minutes. If working on skill progression, coaches can advise athletes on an individual basis.
Optional skill work. If doing Fran Intervals, there may not be adequate time to complete this, but those doing regular Fran should have plenty of time.
Fran (alternate) (Time)
Modified Fran
21-15-9
Thrusters 45 /35
Jumping Pull-Ups
Rx+
Thrusters 45 /35
burpees