Agate Pass CrossFit – CrossFit
Warm-up
Metcon
Free Style Fran (Time)
45 reps of each for time:
Thrusters 95/65#
Pull-ups
Read Fooling around with Fran to strategize…
http://journal.crossfit.com/2005/03/fooling-around-with-fran-by-gr.tpl
Metcon
Metcon (Time)
5 sets
10 Cal Row
20 GHD Situp Rx
or
50 cal Row
100 GHD RX+
scale with ab-mat sit-ups