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FRAN

Synergy Fitness – CrossFit

Mobility

Hips

Strength

Back Squat (3 – 3 – 3 – 3 – 3: 5 Sets of 3 Reps )

– Box Squats are an option to help increase strength at the bottom

– “Strong Effort” (not a 3RM)

– Increasing Load Each Round

– mobilize wrists and shoulders between sets

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Coaching Tips:

Unless you plan on doing the whole thing unbroken, break up the first round into two or three sets!

Start slow, and speed up.

Don’t waste time moving between Thrusters and Pull-Ups.

As soon as you drop the bar, jump up and do a few pull-ups, and then chalk up.

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