“Fran Sandwich” Metcon “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run Weightlifting Two sets of: Front Foot Elevated Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause...Read More
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