Fran or Heavy Fran

Fran or Heavy Fran

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Air Squats

5 Push-up to Down Dog

:30 Samson/leg

:30 Quad Stretch/leg

50′ Spidermans

200 Meter Run

:60 seconds child’s pose

:60 seconds front rack stretch

:30 ankle stretch/ankle
Athlete’s get to pick which metcon to complete today.

Back Squat

20 minutes to warm-up to weight and complete:

10 Reps @ 74%

8 Reps @ 79%

6 Reps @ 83%

4 Reps @ 87%

2 Reps @ 92%

Rest 2:00 between sets.

Fran (Time)

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

Metcon (Time)

21-15-9

Thrusters (115/80)

Chest to Bar Pull-Ups

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