Fran

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400 meter row
2 rounds:
5 goblet squats (16, 24kg)
10 kettlebell swings
15 russian twists

Weightlifting

Thruster (1RM)

Metcon

Fran (Time)

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

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