http://southhallcrossfit.com/wod/fran-in-gears/
Fran in gears
September 3, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

:30 Row

5 Bulgarian Split Squats e/s

4 Lateral Lunge

10 Reverse Snow Angels

Hip Opener stretches

Weightlifting

Back Squat (4×5 @ 32X1)

Every 3 minutes for 12 Minutes (4 Sets) – 5 Back Squats @ 32X1

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

12 Dumbbell Thrusters

6 Strict Pull Ups

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