FRAN
21-15-9
Thruster 42.5/35kg
Pull Ups
Post time in comments.
AMRAP 10
AMRAP 10 mins
35 Double Unders
7 DB Snatches R
7 DB Snatches L
22.5/15kg
Post rounds and extras in comments.
Courtesy of CrossFit Linchpin
RAINHILL GONE BAD
3 Rounds for max reps
1 min Wall Ball 10/7kg
1 min KB Swing 20/16kg
1 min Box Jump 24/20”
1 min STOH 30/20kg
1 min Cal Row
1 min Rest
Post total reps in comments.
EVENING CLASS 6:30PM
SHOULDER TO OVERHEAD
3-3-3-3-3
Post heaviest 3 reps in comments.
FOR TIME
25 DB Squats
25 DB Snatch R
25 DB Snatch L
25 DB Squats
15 DB Snatch R
15 DB Snatch L
Two DB’s for Squats
Post time in comments.
GYMNASTY
For time
30 Muscle Ups
Post time in comments.
BIKE & BARBELL
For time
42/30 Cals Bike
21 C&J
30/20 Cals Bike
15 C&J
18/10 Cals Bike
9 C&J
M 52.5kg F 35kg
Post time in comments
Courtesy of CrossFit Linchpin