FRAN you up Fridaaaaaazeeee

Resistance Athletics – CrossFit Group Class

View Public Whiteboard

Announcements

Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Lots of Heavier lifting this week. Ending this cycle with a strong finish. Give it your all on this one. Aim for unbroken thrusters.

Core Closer

Metcon (No Measure)

5 Minute Assault Bike/Row Cool down.

(take it slow and get the heart rate down)

Then

500-400-300-200-100

Row

15-12-9-6-3

Power Clean

100-80-60-40-20

Double Under (Double the Singles)

Mild (95/65)

Spicy (135/95)




Leave a Reply

Your email address will not be published. Required fields are marked *