Main – CrossFit Lite
Metcon (Time)
Fran
21-15-9
Barbell Thrusters
Ring Rows or Pull-Ups
Metcon (AMRAP – Rounds and Reps)
Goblet Squat Ladder
1 the first minute, 2 the second minute, 3 the 3rd minute and on up until you can no longer complete the required reps in the allowed minute.