18
Aug
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