FFFFFitmas Day 10


Team, it's been a TOUGH week! It's been good though to see some of you dialing back on certain days so that you can get some recovery between benchmark wods.

Of course, Day 10 is a benchmark of benchmarks, perhaps one of the most well known CrossFit workouts out there - Fran.

Designed to be quick but ruthless, Fran is a tough combo of thrusters and pullups that will challenge your entire body. In other words, it's a great workout!

It's a good one to go for an Rx score on if you're doing well with your pullups and thrusters. If you already have a really solid Rx score then go up a notch to one of the other options (including some partner or team training).

Any way you cook it, it'll be a great day... see you in the gym

Cam

TRAINING SATURDAY

WARM UP: 4 rds: 8 kb taters, 4 push press/arm, 6 beat swings

SKILL: FRONT SQUAT 10 X 2 E90S @ 70-80%

If you're feeling good aim for the higher percent weights

WOD: FRAN

Rx: 21-15-9 of thrusters 65/95 and pullups.

FG2: 55/75

FG1: Scale bar as needed, jumping pullups

CP1: 15-12-9 75/115 and CTB

CP2: 12-9-6 95/135 and bar MU

Option of "Frantasy Land" solo, partners, or trios: 21-15-9 reps of: Thrusters (95/65 lb) Pull-Ups 15-12-9 reps of: Thrusters (115/85 lb) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135/95 lbs) Bar Muscle-Ups