Monday, June 20, 2016

Workout of the Day

A) High Hang Power Cleans
3-5 reps EMOM for 7m
*moderate weight – practice pulling yourself under the bar!

B) “Fran”
21-15-9 reps for time:
Thrusters @ 95/65#
*time cap = 12 min


Here it is… the single most notorious workout in all of CrossFit. Fran is THE classic CrossFit benchmark workout. Although we’re putting a 12 min time cap on this workout, it’s really intended to be done in 5-6 minutes. Pedal to the metal, push hard the entire way through. If you do that, you’ll reap HUGE benefits from this workout.


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