Frantastic

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Core 1 (No Measure)

Run 400m

Double Crunch x 15

Dowel Dislocates x 10

Run 400m

Skills

Weak Skill 10min

Weightlifting

Back Squat (6 x 3 work to heavy)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
95lbs = 43Kg

65lbs = 30Kg