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Friend Fran Fun

CrossFit Texarkana – CrossFit

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CrossFit Warm Up #1 (No Measure)

High Knees

Butt Kicks


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


Thrusters 95/65


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

Start the second AMRAP where you left off i.e. if an athlete gets through 9 thrusters of FRAN the start your 2nd AMRAP on the round of 9 pull-ups

*score total reps as a team

cash out

3 min couch stretch (each side

Find corners on box

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