Strength/Skill

• Back Squat
• 70% x 3 x 10 sets (deload)

WOD

• “FranRap”
• AMRAP in 10 minutes:
• 10 Thrusters (95)(63)
• 10 Pullups

CROSSFITNESS @ 6pm
Strength
5 Rounds
5 Pullups/10 Ring Rows
10 Goblet Squats

Conditioning
Complete with a Partner
Row 50 cals
50 Burpees
50 KB Swings
50 Burpees
Row 50 cals