Fran mi Fran

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Squat Therapy

Swimmers

hip circles-over the fence under the gate-broad jump-inch worm with down dog

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
there will be a 5 min time cap choose weight accordingly

1-Mile Run (Time)

Max Effort 1-Mile Run
after 1 min rest

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
5 min time cap choose weight accordingly

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