Here's a fun ten seconds!

⭐⭐⭐REGULAR SCHEDULE!⭐⭐⭐

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Front Squat
3@65%
3@70%
2@75%
2@80% 
1@85%
1@90% 

If you do not know your 1RM then ascend up to a heavy set of 2 for the day following

3-3-3-3-2-2-2

 

3. 🌈“Super Fran”🌈
For time
21-15-9
Burpees over the Bar
Thruster 95/63
Pull-ups

(11 minute cut-off)

LIII:as rx’d
LII: Scale Thruster weight as appropriate, banded pull-ups or ring rows as needed. 
LI: 12-9-6
Burpees
Thrusters
Ring Rows

Have fun!

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