WOD

Friday with Fran

CrossFit Reaction – CrossFit

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Warm-up

Minutes 0-20

Metcon (No Measure)

i. With a partner in “I go, you go” fashion:

200m Run

400m Run

200m Run

400m Run

ii. Dynamic Warm-Up

Coach’s choice

iii. 3 Sets

10 Thrusters (start empty, work up to 10lbs over workout weight, ex 35#, 65#, 75#)

5 Ring Rows

Conditioning

Minutes 25-45

Fran (Time)

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

Strength

Minutes 45-55

Metcon (Weight)

Beach Bod Finisher:

2-4-6-8-10-8-6-4-2 of:

Dumbbell bicep curls (both arms same time)

Dumbbell bent over row (both arms same time)

ENJOY!
Pick a weight you can move through unbroken each set. Don’t forget to flex 🙂

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