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Thursday June 22, 2017

21
Jun

Thursday June 22, 2017

Mobility/Activation: coach’s choice

 

Strength: Accessory Work

 

3 rounds not for time of

 

  1. 15/12 cal assault bike sprint or 150m row sprint
  2. 25 toes to pole
  3. 100m farmer carry (as heavy as possible)

 

Conditioning:

 

Fran

21-15-9

Thrusters

Pull ups

 

Scaled: anything less than Rx

Rx: 95/65, chin over bar pull ups

 

After party:

Tabata: ab mat sit ups and flutter kicks

(alternate between situps and flutter kicks for 4 min)

 

Coaches’ notes: FRAN, all out don’t hold anything back. The crossfit equivalent of asking someone “what’s your bench?” This wod is not meant to be paced, you should not be able to move for at least 10 min after this WOD. If you are capable of getting up and jogging around after doing fran then you didn’t go hard enough. Everything should burn.

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