Crossfit – Playing with Fran
Workout of the day:
In teams of 4 complete:
Playing With Thrusters (10 Minute Time Limit)
Each team starts with 1 Empty Bar. Each member takes a turn completing one rep of a Thruster.
Then add 10 5kg to bar. Repeat the cycle of reps (1 each person).
Continue adding 5kg per round. If someone drops out / Fails, then keep going until final person fails.
Score is highest load lifted.
Playing With Pull Ups (10 Minute Time Limit)
Each team takes turn performing unbroken pull ups in ladder sequence.
First round, everyone does 1 Rep, second round everyone does 2 reps, etc. Continue in rotation until people drop out. Continue until last person fails at unbroken set. Score is highest set of unbroken pull ups.
Team Fran with Running (20 Minute Time Limit)
AMRAP “FRAN” + AMRAP 400M RUNS in 20 MIN.
21-15-9 – Thrusters & Pull Ups / + 400 M Runs Working 1 person at a time, complete as many entire sets of “FRAN” (in order) as possible in 20 Minutes.
The catch is, there must always be ONE PERSON running a 400 M during this workout.
Final score is TOTAL 400 M RUNS + TOTAL SETS OF “FRAN” completed. Rx is 42.5/30kg.
Weight Loss: Eat and exercise like a Hollywood bride
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