CrossFit Golden: Friday 1.15.21

“Fran Sandwich”


“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)


immediately followed by…

800 Meter Run


Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use dumbbells held at your sides for these)

Rest 60 seconds between legs, and 2-3 minutes between sets.

Zoom Link for On Demand Class:

8AM Class (Mon-Fri):

Meeting ID: 371 461 013

Password: 385206


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