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