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“fran”

25
Nov

“fran”

Crossfit Garage, Crossfit Towne Lake – CrossFit

Today is probably the best known benchmark in crossfit. The goal for this workout is to get done as fast as possible. What we do NOT want you to do is scale down to a weight that allows you to get a super fast time if you are capable of RX. If you have less than a 5min. fran and are doing 65lb. as a man then you need to go up in weight.

At the same time we do not want you to go RX simply for the sake of RX and take 15min to complete the work. Please try to stay in the sub 10min window.

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Front Squat (1RM)

Metcon

Fran (Time)

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

Cool down

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