- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)Main WOD
“Run From Fran”
This is a partner 20 Minute AMRAP, where
A: Runs 400meters, while
B: Performs Fran, 21-15-9 of thrusters (75/55lb) and pull-ups
When partner A finishes the run they pick up Fran where B left off. The score at the end of 20 minutes is the team’s distance ran and complete rounds of Fran.
This is a grinder, so do not unleash your usual Fran fury right off the bat because you will need to manage the effort to make it the full 20 minutes.
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!