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31 October 2018 – “Frightful Fran!!!!!”

31
Oct

31 October 2018 – “Frightful Fran!!!!!”

31 October 2018

Warm-up:  500m Row, 3 Rounds: 10x Push up, 20x Mt. Climbers, 5- Burpee pull up. 500m Row

Strength: Push Jerk:  5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 5 Rounds, not for time: 1:00 Handstand hold, 50m Bottoms up KB Carry, 8x Deadhang wide grip pull up.

WOD: “Frightful Fran”

21-15-9

Thrusters (95/65)

Pull-ups

MUST BE IN FULL COSTUME and Perform Frightful Fran (can be scaled) to be Judged for a Free Month at AllSport CrossFit. The more ridiculous and intricate the better!

Cool Down: 4 Sets: 20 GHD Sit-ups, Rest in between, and EMOM10, 20 Seconds on the AB or C2B

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