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CrossFit WOD 10-27-15

26
Oct

CrossFit WOD 10-27-15

Performance

Fitness

Hang Power Clean “Fran”
Take 10 Minutes to Work to a Heavy Triple 21-15-9
Then Perform 3 Doubles at that weight with 90 seconds rest Thrusters 95/65
Clean Pull 110%/2×3 Pull Ups
Then: 5 Rounds for Time:
“Fran” 400 Meter Run
21-15-9 400 Meter Row
Thrusters 95/65
Pull Ups
*If you’re attempting Fran for a PR then Perform prior to Cleans
Then:
4 Rounds for Time:
30/20 Cal Assault Bike
30 American KB Swings 24/20kg
3 Minutes Rest