CROSSFIT

“Frannie”

For Time

50-40-30-20-10
Double Unders
12-9-7-5-3
Thrusters 42,5/30kg or 95/65lbs

Rest 2:00

50-40-30-20-10
Sit-Ups
21-18-15-12-9
Pull-Ups

WEIGHTLIFTING

Snatch
Power & Plyometrics (3/4)

GYMNASTICS

Skill: Handstand Push Up / Handstand Walk
Strength: Pull-Up (8/8)

ENDURANCE (Dongen)

“Ah, Might As Well Jump!”

E.2:00.2:00.M x 40:00

1. 30/24 Echo Bike

2. 20 Hand Release Push Ups

3. Max Distance Burpee Broad Jumps

4. 200m recovery Walk