CrossFit Asheville

Strength/Skill Work:Kipping pullup or muscle-up practice

WOD: “Fran”

21-15-9

Thrusters (M-95lbs, W-65lbs)

Pullups

For time.

——————————————————————————————————————————————————————————————–

ICE Training

Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs.  Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. 

WOD:

21-15-9

Thrusters (M-95lbs, W-65lbs)

Chest-to-bar [...]