Friday, November 10th

A.

METCON:

“Fran”

21-15-9

Thrusters (95/65)

Pull-Ups

This is a classic CrossFit benchmark WOD. We want to have you fresh to start this workout to have the most accurate time as possible.

B.

STRENGTH:

4 ROUNDS:

10 Stiff Leg Deadlifts – Build in Weight

20 Sit-Ups

Bulgarian Split Squats – Build in Weight w/ Dumbbell or KB

*After you have recovered from "Fran", you will have the rest of the class to complete your strength work. Be sure to give yourself enough rest between movements.