Public Whiteboard

Components

Cluster

Metcon

Fran

Muscle Clean

Power Clean

Squat Clean and Jerk

Clean Pull from riser ...

Settings

Workout

MOD 1657

Warm-up

15 min. Trainer‘s choice.

STRENGTH

Cluster (10 min. Build up to Heavy Rep.)

5-4-3-2-1-1-1

WOD

Choose either one. We are Looking for Intensity!
Time Cap. 12 min.

1: Metcon (Time)

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

2: Metcon (Time)

For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 75 lb.
Women 55 lb.

3: Fran (Time)

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

Weightlifting

1: Muscle Clean (5-5-5-5-5 climbing every 2 min.)