Blog Post

5-6-15

FRIEND FRAN FUN
CrossFit Warm Up #1
High Knees
Butt Kicks
Carioca
Spider man Crawl
Soldier Kick
2 rounds rounds
5 hang clean
5 front squat
(empty bar)
5-3-1 deadlift week 1
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Friend Fran Fun (AMRAP – Reps)
Partner FranRAP
2x 3min each to get as far through Fran as possible

21-15-9
Thrusters 95/65
pull-ups

1 partner works for 3 min then the other partner works for 3 min

The second partner starts where the other partner left off, i.e. if partner one has 8 pullups left on the round of 9 then start there

*score total reps as a team
cash out
3 min couch stretch (each side
Find corners on box

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