“OH MY GOSH, IT’S FRAN…well, kinda”

CrossFit

Warm-Up / Skills

3 Rounds

10 Wallballs 20/14
10 Pushups

View Public Whiteboard

Strength

Exercise: Glute Ham Raises/lbs
Reps: 4×8
Comment: Rest 60 seconds between sets

*IF IT’S EASY, ADD WEIGHT…KB OR PLATE

Metcon

FRAN…with a twist 🙂

*NOT FOR TIME*
21-15-9
-thrusters
-pull ups

*TWIST*
-rest for 5 mins after the set of 21
-then rest 3:30 mins after the set of 15

Hit it hard!

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs

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