08/19/2014: THROWBACK TUESDAY…FRAN LADDER:)

CrossFit Deerfield Beach – CrossFit

Warm-up

Dynamic Warmup (No Measure)

10 of each
arm circles
wrist warm up
toes touches
invisible Fran,

Weightlifting

Weighted Pull-ups (6 attempts to find strict weighted 1 RM)

Metcon (AMRAP – Rounds and Reps)

7 min. FRAN Ladder
3 thruster 65/95
3 pull ups
6 thrusters
6 pull-ups
and so on…..

– increase reps by 3 until end of 7 min