Fran

By October 12, 2015 wod

Flaming Gorge CrossFit – CrossFit

Warm-up

WOD

Metcon (AMRAP – Reps)

Every 3 Minutes for 15 Minutes (5 rounds) complete

-12 Dead Lifts

-9 Hang Power Cleans

-6 Shoulder to Over Head

*Start at 60% of 1 RM for Push Jerk

*Increase weight 10 pounds every 3 min

WOD

Fran (Time)

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

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