Warm Up

~Coaches choice- 10-12 minutes

STRENGTH FRONT SQUATS

• On the 1:30 X 7 sets:
  • 0:00: 3 reps
  • 1:30: 1 rep
  • 3:00: 3 reps
  • 4:30: 1 rep
  • 6:00: 3 reps
  • 7:30: 1 rep
  • 9:00: 12 reps

METCON “Complex Fran”

• For Time:
  • 6 Bar MU
  • 9 C2B
  • 12 Pull ups
  • 21 Thrusters (115/85)
  • 6 Bar MU
  • 9 C2B
  • 12 Pull ups
  • 15 Thrusters (115/85)
  • 6 Bar MU
  • 9 C2B
  • 12 Pull ups
  • 9 Thrusters (115/85)