Fran

CrossFit Valley Forge – Daily WOD

“Racehorse” starts today! During this cycle, our primary focus will be increasing our muscle endurance and with that, our Fran time! During this Endurance Phase, we can expect to add some muscle mass as our rep schemes will be larger than normal.

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
I hope many will PR today on Fran as well as at the end of this cycle!

Move on within 12 min of finishing Fran.

Strength

High-Hang Snatch (6-8-10-12 UB E2MOM)

You choose the weight. Max load for UB reps of High Hang Squat Snatches.

Maintain same weight across the board. Do not go down.