Fran (15′ time cap)

Weights: Women @ 65lbs (20kg bar + 5kg metal plates); Men @ 95lbs (20kg bar + green plates + 2kg metal plates

Thrusters: Butt needs to hit MB at the bottom so hip crease is clearly below parallel, elbows locked out at the top directly over head. Head should be pushed through slightly at the top (non-RX for lower weight)

Pullups: Kipping allowed and any grip accepted. Chin above bar at top, arms fully extended at bottom. Non-Rx for violent kipping at coaches discretion (non-RX for band usage).

2x through on 2? Interval
Row 1:00
Bike 1:00
Run 300m

Core Circuit