Fran on a Monday!

Sticky Post By Josh Rogers On November 19, 2018 With 2 Comments

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull -off

Back Squat + 10-20# off last cycle
75% x 5
80% x 5
85% x 5
** Percentages off of 90% of your 1RM Back Squat

AMRAP @ 60%

Accessory Work
3 x 10 Pistols 5/5
3 x 8 Glute Ham Raise

FRAN
21-15-9
Thruster 95/65
Pull-ups

CSPORT

A. 4 rounds:
10 DB curl to press
10 push ups
*rest 1-2 min bt rounds

B. 4 rounds:
10/7 strict pullups
10 pistols ea. leg

C. 3 rounds:
30 sit ups
10 turkish get-ups
10 burpees
400m run

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