Monday – 151214

Thoroughly enjoyed this video.

It has been just shy of four years since I have completed Fran.

I am nervous.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Juggernaut, 3’s Wave – Realization

Back Squat

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
3+ @ 90%

Final Set is for absolute Max Reps

WOD

“Fran”

21-15-9

Thruster 95/65
Pullup

If you did not get enough, repeat at 75/55lbs

*Compare to 150522, 140509, 130612, or 120901

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