Skill: 4 rounds for max calories:

20 pulls on the rower

WOD: 4 rounds of*:

Min 1: 16 Front Rack Lunges 95/65

Min 2: 10 Lateral Burpee over Bar

Deadlift E90sec x8 rounds (12min)
3reps at 55-60%

WOD:
For time
30 box jumps 20/14
10 pull-ups
30 box jumps
20 pull-ups

Skill: 400 m run for time

WOD: For time

Freestyle Fran*

Anyway you can get through:

45 thrusters 95/65

45 reps of pullups (scale -> jumping pullups -> Rogue bar -> ring rows)

Rest 3 minutes

A) In 12min work up to a heavy single clean and jerk.

B) CF Metcon

C) Mobility / shoulder health. Banded face pulls, internal, and external rotator cuff work. Let me know if you need guidance.

Skill: Power Snatch

Take 5 sets to find your heaviest single (does not include warm up sets)

WOD: 10 min AMRAP

55 Double Unders (scale  attempts count  110 single unders)

15 Sit Ups

5 Hang Power Snatch 105/75

S:
12 min EMOM
Even: 5 Floor press 135/95
Odd:  5 Penally row (no kipping the bar. Scale the weight to keep proper form. 

WOD:
15 min AMRAP
5 thrusters 95/65

A) CF S WOD

B) CF Metcon

C) 2x 800m run

Lucie C

Lucie came into CF Jaguar well over a year ago.  She was intrigued to learn more and to see if CrossFit was for her.  Her exercise experience was not in the weightlifting arena, although she did want to increase her strength.