Apr 21, 2016

Friday 16.04.22

Warm Up
- 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!


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i'd love a little more detail and to know if there is an event or where i could further register. seems like a fun activity. aslo the location and wehre it is held. keep updating!!

diving in cabo said...

Cardio exercises are very helpful in losing weight. This is a very good start up exercise plan. Really thanks for sharing it.