Weightlifting @ 7:30AM – 9AM CrossFit @ 9AM

  • EMOM 12, alternating 5 Russian KBS + 5 KBS 5 Goblet Squat + 5 Ring Row
  • Deadlift 5x3 @ 85-90 of 3RM
  • “Fran” 21-15-9 Thrusters Pullup CAP 8:00
  • Alpha Front Squat 4x3 @ 85-90% of 3RM