*We have a special guest coach coming tomorrow AM to lead you guys through Fran! Lets just say she is a awesome coach and pretty decent CrossFitter!!!
WARM-UP
1 min stations x 2 sets – :15 transition in between
Row
Single Unders
15 Ring Rows
10M Shuttle sprints
Air squats
STRENGTH
5 Sets
:40 kb front rack hold AHAP
10-15 abdominal ring tucks
WOD
“FRAN”!!!!!
21-15-9
Thrusters (95/65)
Pull-ups
