10th January 2019

WOD WOD, January 11, 2019

FRAN
Its been a while between drinks … the ultimate and original Crossfit fitness test… the one… the only… FRAN

Happy friday folks… go hard!

Front Squat (Weight)
Strength / Posture / Midline

Every 4MOM x 4 Sets

Minute 1 :

6 x Front Squats @ 65 % 1RM

Minute 2 : Rest

Minute 3 :

50m Single Sided Farmers carry L
50m Single Sided Farmers Carry R

Minute 4 : Rest

*Squat Tempo : 2-X-1-1

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

BB : Reduce Load
Pull up : 12/9/6 or Ring Row

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