CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Back Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.

Conditioning

“Fractured Fran”

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

Mike K., Ryan A. and Alex in the background!

CrossFit Fran: Explained, Tips, Tricks and Times     “For new CrossFitters, trying the workout with the prescribed weights, a 10 to 20 minute time is not surprising.  Although, there are no official guidelines the following times provide a rough guideline:

10:00+ Beginner
10:00-4:30 Intermediate
4:30 – 3:00 Advanced
3:00 or less Elite“—Phil from Functhat.com

The Low Down on Pull Ups: 10 Ways to Repair and Strengthen Your Pull Ups

“If you are competitive, then you need to practice kipping or the butterfly to stay in the game, but for both the competitive and for everyone else the majority of your training should be strict work.”—Katie Chasey for Breaking Muscle