Fran Sandwich

Monday, March 11, 2019

 CrossFit Golden - Lacey

12:00 PM ~ 15 of us

Warm Up

400m run (2:30)

3 rounds of

10 boot strappers
10 jumping squat
5/5 downward dog / cobra
5 burpees
5 ring rows

3 minutes mobility

Thruster warm-up

bb fsq
bb oh press
bb thrusters
wod weight thrusters

Metcon (Time)

"Fran Sandwich"
For time:

800 Meter Run
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run

I scaled this to 600m runs, 55# thrusters and jumping pull-ups

I finished the first run in 3:37, finished Fran in 11:18 (7:41 split), and the last run was 15:56 (4:38 split).

I scaled Fran correctly, holding to 2 sets on the thrusters and 3 sets on the jumping pull-ups.

Weightlifting

Two sets of:

Bulgarian Split Squat (20 @ 1010)

First set was tough, second set was brutal.