121109 BB Gymnastics & Fran

121109  BB Gymnastics & Fran

In honor of our 1st visitor Najmeh from CrossFit Anaerobic in California, we will be completing our 1st ever Benchmark...FRAN!  Welcome to CrossFit Canuck Najmeh!

Buy In: 3 x ME Ring Dips

            *** Perform 5 MU progressions in between each set ***

Barbell Gymnastics

10 x 1 Power Snatch: heavy but not maximal. Rest 45s (exactly)

10 x 1 Power Clean + Push Jerk heavy but not maximal. Rest 45s (exactly)

then...

"FRAN"

21-15-9

Thruster (95/65#)

Pullups

Cash Out: 50 calorie row

 

 

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