Frantastic

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Row 400m

Twists x 10

Dowel Dislocates x 10

Ring Row x 10

Push Ups x 10

Lunge x 20

Double crunch x 10

Metcon

Fran (Time)

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

65lbs = 30Kg

Weightlifting

Bench Press (5 x 5 @ 85%)