WOD 11.24.14

Main – CrossFit

Metcon

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
2 rounds of 10, then mobility work. Coaches choice.

Weightlifting

Push Press (4 X 6 – Push Press, pick a weight and stay there)

Metcon

“Heavy Fran” (Time)

21-15-9

Thrusters, 135/95#

Chest to Bar Pullups
The Goal of heavy fran is to do it heavier, and harder than you have tried before. For many of you, this means RX. 5 thrusters at a time is fine. Target a 10 – 15 minute time frame. (a few of you should do this around 7-9 minutes as RX’d)

Cash Out

Hollow Hold (maximum hold – second = rep)

Cool Down

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