3/19

Warm-up

FRAN Warm up

3x

Run 200 or Row 250

10 Pass Throughs

10 Walking Lunges

10 Ring Rows

10 Plank Shoulder Touches

10 Wall Balls

Weightlifting

Shoulder Press (6×3 ascending)

Metcon

Metcon (Time)

For time:

400m Run

4 Rounds:

10 Thrusters (95/65)

15 Pull-Ups

400m Run

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