A. Time trial- 1/3
“Fran”
21-15-9
Thrusters 95/65lbs
Pullups
*10 minute time cap
**Compare scores to 4.24.13
This first time trial on Fran will be 1 of 3 efforts over the next 6 weeks. Every 2 weeks we will perform Fran as a very effective way to measure our progress. Why Fran? Its fast, its short, it has a light/moderate weight coupled with a medium level bodyweight skill. Whatever scaling you use for your pullups or thrusters should be maintained throughout all three attempts!
The 3 minute Amrap of Burpees will also be coupled with Fran every 2 weeks. Burpees are a full body movement through a great range of motion. Work capacity is the name of the game. How many can you string together and how long can you keep moving for?
Record your scores from both efforts!
B. Take 20 minutes-
Hang Split Snatch X3
-Take this time to get heavy or stay light and work on perfecting your split catch!
C.
Time trial- 1/3
3 Minute Amrap
Burpees
Abigail and her sister representing CFD strong in Machu Picchu, Peru!