Max rounds in 5 minutes of
3 Hand Release push-ups
6 Sumo deadlift high pulls (95/65)
Rest 2 minutes
Then, max rounds in 5 minutes of
4 Push Press (95/65)
8 Pull-ups
Rest 2 minutes
Then, max rounds in 5 minutes of
5 KB swings (53/35)
10 Wall Ball (20/14)
In Utah Today: Crossfit Draper - Benchmark WOD Friday = FRAN!
ReplyDeletePR - 5:00 min. 7 minute improvement from last FRAN.
A. 9 rds( 105#)
ReplyDeleteB. 5+1 (105#)
C. 4+7 rx
Rx
ReplyDeleteA. 9 rds + 5 reps
B. 5 rds + 1 rep
C. 4 rds + 8 rep
Awesone Fran time, Kris.
8 Rds + 5, 3 Rds, 4 Rds + 7
ReplyDeleteRx (yes including pull ups - first time!)
Taking weekend off to celebrate (recover)
Barb