Friday, June 20, 2008

Fran










Our good friend Fran paid us a visit yesterday and wiped some people out!  Fran seems simple on paper but if done as intended is considered one of the hardest CrossFit workouts there is.  
Everyone did a great job and showed marked improvement from last time! Congratulations to John F and Courtney for having the fastest male and female times of the day!  We had lots of new pr's so check the board, you have 6 weeks to get ready for another visit from Fran!

Workout was:

21-15-9

rx'd

95 lb barbell thruster (male) or 
65 lb barbell thruster (female)
pull-ups

or 

21-15-9

dumbbell thrusters 
jumping pull-ups x 2 

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