140818 Workout 1. FRAN Warm-Up & MOB (15mins) 2. “FRAN” - TopicsExpress

140818 Workout 1. FRAN Warm-Up & MOB (15mins) 2. “FRAN” 21-15-9 - Thrusters (95/65#) - Pull-Ups * Rest 15mins * 3. 4 Rounds For Completion: - 2 Sled Drag (50%BW) - 20 GHD Sit-Ups (Mod: 40 V-Ups) - 20 KB SDHP (70/55#) Supplemental: 1. 100 x Reverse Crunches 2. Rolling Pin Mash Low Back/Thoracic 140818 CrossFit Teens 1. Warm-Up 2. Skill: Hang Snatch 3. WOD: AMRAP 5 -3 Hang Snatch -6 HSPU 4. Challenge: 3 Rounds -200m Run -20 Jumping Lunges -20 Hollow Rocks 5. Mobility

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