12.31.20

Metcon
“Fran”
21-15-9
Thrusters @ 95/65
Pull-ups

Skill Development
10 min EMOM
O: 25 sec Ring L-sit
E: 7 T2B (RX+ 11 Unbroken)

7.8.19

Metcon
“Fran”
21-15-9
Thrusters @ 95/65
Pull-ups

10 min EMOM
O: 12 Box Jumps @ 24/20”
E: 2 Rope Climbs (RX+ 2 Legless)

8.28.17

Did you think we'd forget about "Fran"... How about 5?

WOD

“Five Frans”

Partner WOD

5 Rounds

21-15-9

Thrusters @ 95/65 (Scale: 65/45)

Pull-ups (Scale: Ring Rows)

Complete within 3 minutes

Rest 1 minute between rounds

Score: Total # of reps/Completion Time

**Goal is to get the same each round without sandbagging the first round**

Courtesy: CrossFit Greensboro

8.2.16