Not for time, warm up with 2 rounds of:
- 10 x Pushups
- 10 x Goblet Squats @ 16 then 24kg
- 10 x Reverse Rows @ 45 degrees
- 2 x Wall Walks
Every 4 minutes for 20 minutes do:
- 5 x Front Squats @ 155lbs/70kg
- 3 x Weighted Ring Pullups @ 20lbs/9kg
Then do 5 rounds for time of:
- 9 x Thrusters @ 95 lbs/43kg
- 9 x Pullups
Results: Worked up to the front squat with 3 sets of 5 at increasing weight. For the metcon, 7:02. Not bad considering it is the same weight and reps as FRAN.