Fran Ladder
Warm-up
Row
1000/800m
1000/800m
Weightlifting
Deadlift (1-1-1-1-1-1)
60%
Deficit 45Lb Plate
10 Second pause mid Shin
10 second pause above knee
on Clock called by coach
Deficit 45Lb Plate
10 Second pause mid Shin
10 second pause above knee
on Clock called by coach
Metcon
Fran Ladder (AMRAP – Reps)
12:00
3 Thrusters 95/65
3 Pullup
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
…….
Rx+ 135/96
3 Thrusters 95/65
3 Pullup
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
…….
Rx+ 135/96
