Warm-up
Row 30s on 30s off x10,
2 Rounds:
Knee grab, heel grab, twist x5/side,
Half split inch worm x5,
Throacic bridge x3/side
3 Rounds:
Handstand push-ups x10,
High box jumps x10,
FLR x30s
WOD
“Heavy Fran”
15-12-9
Thrusters 135/95,
Strict weighted pull-ups 45/25
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
