Main – CrossFit

Metcon

Metcon (Time)

“Fractured Fran”

Thrusters / Pullups

21 / 21 – Rest 4 minutes

15 / 15 – Rest 4 minutes

9 / 9

*Time cap will be 18 minutes, scale accordingly
Record score minus the rest time. If you completed the WoD in 12:34 your time would be 4:34.

This will allow you to attack each round of Fran mostly recovered and show you how fast you could go if you are able to push through and not rest as much on the WoD.

This DOES NOT count as a new FRAN PR 🙂

Weightlifting

Back Squat (3-6×1 @93%)