CrossFit Wachusett – CrossFit
Warm up 4 (No Measure)
3 Rounds
2x gym length skip
5 Strict Pull-ups
10 air squats
5 inchworms
10 cossacks
Back Squat (1 RM)
10 mins to work up to a heavy single, doesn’t need to be a max, should be perfect and moving as fast as possible.
Fran Test (Time)
MU prog 2
1.
“Fran Test”
With a running Clock complete:
0-4
21-15-19
Thruster 75/55
Ring Row
4-8
21-15-9
Thruster 95/65
Pull-up
8-12
15-12-9
Thruster 135/95
C2B Pull-up
12-16
12-9-6
Thruster 155/105
Bar MU
*you change the weight, if you cannot complete the work in the 4 min period the workout is over
