Crossfitindynorth’s Blog

“Fran”

21-15-9

Barbell Thrusters 95#/65#
Pull-ups (chest to bar)

REST DAY

5 rounds for time:

14 hang squat cleans 135#/105#
7 muscle-ups (4 pull-ups/4 dips = 1 muscle-up)

As Many Rounds As You Can Do (AMRAYCD) in 20 min:

15 box jumps 24″/20″
15 wall ball shots
10 burpees

Ab work: 30 hollow rocks, 30 sit-ups

3-3-3-3-3 Deadlift

ab work: 50 ab mat sit-ups

REST DAY

100 ft walking lunges
21 push-ups
21 GHD sit-ups
100 ft walking lunges
18 push-ups
18 GHD sit-ups
100 ft walking lunges
15 push-ups
15 GHD sit-ups
100 ft walking lunges
12 push-ups
12 GHD sit-ups
100 ft walking lunges
9 push-ups
9 GHD sit-ups
100 ft walking lunges
6 push-ups
6 GHD sit-ups