Warm up: 500 Meter Row, 2 Rounds: 10 air squats, 10 Ring Rows
1. Every minute on the minute for 12 minutes:
1 Thruster or Overhead Squat
*Increase weight as you go up to a heavy single*
*If you plan on doing Fran, do thrusters. If you plan on doing Nancy, do OHS*
2. “Fran”
For time:
21, 15, 9
Thrusters @ 95 / 63 lbs
Pullups
(Last Programmed February 27th, 2017)
OR
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats @ 95 / 63
(Last Programmed June 14th, 2017)
CrossFit Havoc 