“Fran’s Circle of Friends”
21-15-9
Thrusters 45/35
Ring Rows
-then-
15-12-9
Thrusters 95/65
Jumping Pull Up (use bar above reach)
-then-
9-6-3
Thrusters 135/95
Strict Pull Ups

14:00 AMRAP
Ascending Ladder By 3s

Echo Bike Cals
Kettlebell Flip Squats 53/35
Toes to Bar

5 Rounds
30 Wall Balls 20/14
20 V Ups
30 Double Unders

CrossFit Open Workout 20.1
10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

CrossFit Open Workout Announcement Tonight at 8:00pm on games.crossfit.com

Buy In: 3x 250m Row Sprint

Hang Muscle Clean
5-5-5

Hang Power Clean
5-5-5

Hang Squat Clean
3-3-3

Cash Out:
15-12-9
Unbroken Hang Squat Cleans (As Heavy As Possible)

10 Rounds
(:90 or work/ :30 Rest)
100m Run
Max Rep Shoulder to Overhead 135/95

14:00 AMRAP
20 Ring Push Ups
20 Goblet Squats 53/35
20 Sit Ups

Deadlift
5-5-5-3-3-3-1-1-1

Cash Out:
3 Sets of 5 Reps:
:03 Below the Knee Pause Deadlift at 50% 1 RM

3:00 AMRAP

10 Deadlifts 95/65

7 push presses 95/65

1:00 rest

4:00 AMRAP

10 Deadlifts 115/75

7 Push Press 115/75

1:00 rest

5:00 AMRAP

10 Deadlifts 135/95

7 Push Press 135 / 95