Main – CrossFit
Front Squat (3×6 (build each set))
Ring Rows (3×12)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 min time cap
-Green and orange can do prescribed Movements
-White band- Jumping pull ups/ Ring Rows/ banded strict Pull ups
-DB thrusters/ BB push press
-Modified options