Friday June 9,2017

Warm Up
Mobility-Front Rack
General Dynamic Flex

Activation
Movement Prep for Fran

WOD
"Fran"
21-15-9
Thruster 95/65
Pull Up

*Fran is the hallmark workout of CrossFit. Most of you have done this workout or have at least heard of it. If you bring the intensity, this is sure to be one of the most memorable workouts that you've ever done. Elite men and women can do Fran around 2 minutes. This workout should be fast and full of intensity. Pick a weight that works best for you and come up with a strategy that puts you in the best situation. Enjoy :)

Post WOD
DB Accessory Work




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