“Fran”

April 11, 2016

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

200 meter run

5 x-band steps each way

5 jump squats

3-5 muscle ups

or

5 strict pullups

10 dips any variety

Paused Back Squat (5 sets 3 reps 75% 3 second pause at bottom)

Fran (Time)

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

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