CrossFit: "Fran" 21-15-9 of Thrusters and Pull-ups for time. Men 95 lbs, women 65 lbs.
CrossFit Kids: "McKenna" Dumbell hang power cleans and pull-ups.
Buy in everyone do 2:00 Double under practice
Super Frogs: use 25 lbs and do the following reps 20-18-16-14-12-10-8-6-4-2 and Pull ups
Leap Frogs: use 15-20 lbs and do the following reps 20-18-16-14-12-10-8-6-4-2 and Pull ups
Tree Frogs: use 8-10 lbs and do the following reps 18-16-14-12-10-8-6-4-2 and Pull ups (a mix of kipping, beginner, and assisted pull ups okay) 2-4-6-8-10-12-14-16-18
Tadpoles: use 2-5 lbs and do the following reps 16-14-12-10-8-6-4-2 and Beginner Pull ups 2-4-6-8-10-12-14-16
Cash out: 5:00 stretching
Grant having fun in Russia