Today’s WOD is an iteration of the infamous CrossFit workout “FRAN”. Click here to read a great article that was published in The CrossFit Journal in 2005. The article, written by the founder of CrossFit, Greg Glassman, will give some insight as to why this iconic workout is revered and feared by most everyone who takes part in Crossfit.
Warm-up (15 min.): Jog the Box for 4 Min. w/ footwork.
2 Rounds of 15 KB Swings, 10 AH Swings, 15 Squat. Dynamic Stretch
Strength (15 Min.): Back Squat
5/50 5/60 5/70 5/75 5/80
WOD: FREESTYLE FRAN
For Time:
45 Thrusters 95/65
45 Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Icing: 1/2 Tabata Parallet Handstand Holds