Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Air Squats
Burpees
50m run between each round.
Weightlifting
Back Squat (3 Reps Every 90 Seconds For 5 Rounds)
Weight @ 75% of 1RM. The intent of performing back squats before Fran is to prime the central nervous system for the metcon.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Go as fast as possible!
Weights should be light and sets should be big. Intensity is the name of the game with Fran so keep rest between sets minimum.
