Fran’s Big Brother


CrossFit Lehi – CrossFit Class

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Warm-up

12 minutes to complete:

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

10 minute time cap. Scale accordingly.

Heavy Fran (Time)

21-15-9

Thruster (135/85)

C2B Pull-ups

Cool-down

ROMWOD (You know you need it!)