12-31-18

Red Dirt CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Back Squat

5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Set #1 – 50% of 1RM Back Squat

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5 – 62%

Frantastic (Time)

21 Thrusters + 9 Ring Muscle-Ups

15 Thrusters + 15 CTB Pull-Ups

9 Thrusters + 21 Pull-Ups