08/14/15

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Weighted Pull-ups (3 EMOM 5 Minutes)

Interval Fran II (AMRAP – Rounds and Reps)

2 Minutes of Fran (21-15-9 Thrusters 95/65 and pull-ups)

4 Minute Rest

2 Minutes of Fran (pick up where you left off)

4 Minute Rest

2 Minutes of Fran

2 Minute Rest (TWO minutes)

2 Minutes of Fran

Scored as Rounds (which means getting an entire Fran done is 1 round) and reps.

Cool Down

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