Burpee Fran

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

(10 air squats, 10 pushups)

Weightlifting 1

Back Squat (3×5+5)

Bench Press (3×5+5)

Weightlifting 2

Thruster (3X5@80%)

Metcon

Metcon (Time)

Burpee Fran – 21-15-9 Thrusters (95/65) and bar over burpees

Metcon (AMRAP – Reps)

Farewell Ross

12 Min

1 Thruster (135/95)

1 bar over Burpee

2,2

3,3

4,4

5,5

Etc

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