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A. Squat Clean and Jerk – 1-1-1-1-1@85-90%; If you are new to CrossFit do the following: 1 Clean deadlift + 1 hang power clean + 1 front squat + 1 push-press or Jerk, don’t worry about the reps, just use this time to practice
B. “Not Fran”
21 Thrusters@105/65
21 Pull-Ups
15 Thrusters
15 Chest to Bars
9 Thrusters
9 Bar Muscle-Ups

Alpha – as written or use 50# DBs
Bravo – pull-ups/chest to bars/chest to bars
Charlie –  Fran – pull-ups for all sets(you may use a band if needed)
Delta – ring rows

C. Extra Gymnastics
Top of the dip hold – accumulate 2 min in under 3 min(if you complete this in under 2:30 add an extra 30 sec)
Bottom of the dip hold – accumulate 2 min in under 3 min(if you complete this in under 2:30 then add :30 sec)
Hollow Hold – Tabata style or reverse tabata