“Franny”

January 8, 2018

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

jog down back peddle back

5 jump squats

5 inch worms with push-ups

5 X-band steps each way

5 strict chin-ups

Front Squat (3 reps 3 sets 70% *3 seconds pause at bottom)

Metcon (Time)

3 rounds

400 meter run

21 dumbbell thrusters 55/35

12 chest to bar pull-ups

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