Fran Ladder

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

12 Minutes

20 Jumping Jacks

10 Prisoner Squats

10 Banded Face Pulls

10 Slam Ball Press (each)

10 Wall Angels

Coaching

Front Squat (5 x 5 Rest 90s)

Metcon

Metcon (AMRAP – Reps)

Fran Ladder

8 Minutes

3 Thusters 95/65

3 Pull Ups

6 Thrusters

6 Pull Ups

9…..12…..15….etc