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Monday, September 11th

Strength: The intent of performing Back Squats before Fran is to prime the CNS for the metcon. These are efforts should NOT take away from the Metcon. All sets should be smooth.
Metcon: The intent is to move AFAP! Weights should be light and facilitate big sets. Pull-ups will likely fail quickly so overcalling can be done if needed. Intensity is the name of the game with Fran so excessive resting between sets needs to be avoided. There will be enough time to run heats and have athletes judge or count for each other if you choose.

Strength
Back Squat: 5 x 3 @75%. Rest 2:00

WOD
“Fran”
For time:
21-15-9
Thrusters (95, 65)
Pull-ups

L3: (75, 55)
L2: (65, 35) (BA Pull-ups)
L1: (45, 25) (15-12-9 Burpees)
8:00 Cap

 

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