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THURSDAY CrossFit WOD – 9.21.17

20
Sep

THURSDAY CrossFit WOD – 9.21.17

WOD
Fran w/a Purpose

3 Min to Complete
21 Thrusters 95/65#
21 Pull Ups

-1:30 Rest-

2 Min to Complete
15 Thrusters
15 Pull Ups

-1:00 Rest-

1 Min to Complete
9 Thrusters
9 Pull Ups

This is roughly what a 6 Min Fran would feel like minus the rest. You should be pushing yourself each round.

*SCALE weights and movements(Jumping Pull Ups,Feet Elevated Ring Rows…..) to meet all time caps. Going RX on this and not meeting time caps is not the intended purpose of this workout.

STRENGTH
Every 1:30 for 15:00
1 Power Clean – bar starting weight @ 55-60%; increase load each set as needed, working towards a heavy single.

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