TUESDAY AUGUST 30, 2022

30
Aug

TUESDAY AUGUST 30, 2022

Crossfit
Main
Fran’ 21-15-9 reps for time; thrusters and pullups; *8 min cap, goal is sub 5 min.
Lvl6: 95/65#*, unassisted kip pullups** (*~30-35% of 1rm FS/**same pullups you tested during test week
Lvl5: 75/55#, unassisted kip pullups
Lvl4: 65/45#, banded pullups
Lvl3: 55/35, banded pullups
Lvl2: 45/25#, banded pullups
Lvl1: 35/15#, ring rows

Core
EMOM x 6 (3x)
odd: birddogs
even: deadbugs

Quickfit
Main
21-15-9 reps of:
DB thrusters
ring rows
Lvl3: 25/20#
Lvl2: 20/15#
Lvl1: 15/12#

Core
Same as CF