roz_lRoz L-K.

1. Review, as a group, the elements of the pre-class dynamic warm-up (10 min)

2. Warm-up F: four rounds w/ empty barbell of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)

3. Technique review: the thruster (5 min)

4. "Francie"

Competitors: five rounds for time of run 400m, 15 thrusters 95/65lbs. Cut-off is 20 minutes.

CrossFitters: Five cycles of 3 min AMRAP of run 400, max thrusters 95/65lbs (to 15 reps). If you finish 15 thrusters before three minutes is up, head out on your next run, trying to stay ahead of the clock. When a given three minute round is over, write down how many thrusters you got and move out.

Novices: Four rounds of run 400m, 10 thrusters. Take breaks as necessary.

Remember, Sunday's WOD is in Northampton at 10am. Have fun!