CrossFit 1490 – CrossFit
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