CrossFit Asheville

Strength/Skill Work:  Overhead squat
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
For time. 
Use ~70% of your max thruster weight not to exceed 65/95lbs.

Strength/Skill Work:Kipping pullup or muscle-up practice
WOD: “Fran”
21-15-9
Thrusters (M-95lbs, W-65lbs)
Pullups
For time.
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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 pullups
For time.