CrossFit WOD, July 17, 2018

Fran Ladder

Warm-up
Row
1000/800m

Weightlifting
Deadlift (1-1-1-1-1-1)
60%
Deficit 45Lb Plate
10 Second pause mid Shin
10 second pause above knee
on Clock called by coach

Metcon
Fran Ladder (AMRAP – Reps)
12:00
3 Thrusters 95/65
3 Pullup
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
…….
Rx+ 135/96