CrossFit Benchmark WOD: “Fran” – Wednesday 1-17

by | Jan 16, 2018 | General, Latest WOD

Warm-up

3 Rounds

:20 on / :10 off

  1. Burpees
  2. Squat Jumps
  3. Mountain Climbers
  4. High knees

 

 

Mobility

Quads (Couch Stretch)

 

WOD

“Fran”

21-15-9

Thrusters (95,65)

Pull-ups

 

Level 2- (75,50)

Level 1- (65,45)

 

Partner WOD 2

5k Row

Partner accumulates as many sit-ups as possible. Both partner should be working at all times

 

Extra Work

Every 10 mins

For 3 rounds

60 wallballs (30/20)

30/25 Cal Bike

15/10 Bar Muscle Ups

 

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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