Fran From Hell

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

2 Rounds of:

5 Double Push-up Burpees

10 Pause Rep Playboys / side (pause bottom + top)

15 GHD Sit-ups

20 Air Squats

Strength

Shoulder Press (3 every 1:30 x 6 sets)

Building up in weight throughout

Metcon

Fran from Hell (Time)

6 Rounds of:

7 Thrusters (95/65)

7 Bar Facing Burpees

7 Pull-ups

Rx+: Rounds 4-6 are as follows:

7 Thrusters (115/75)

7 Bar Facing Burpees

7 Chest-to-bar Pull-ups