wod

CrossFit 1490 – CrossFit

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Warm-up (No Measure)

Warm up

-15 Air Squats

-15 Push Ups

-15 Kip Swings

-20 Lateral Lunges

-15 Empty barbell thrusters

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Deadlift (7×1)

**Bonus Lifting**

Tempo Deadlifts

5 seconds up

5 seconds down

sets 1-4 45-60%

sets 5-7 build to a heavy single