Friday – September 27

Part 1:

“Crossfit Open 18.5”

7 Minute Rep Ladder (Increasing by 3’s)

3 Thrusters (100/65)

3 Chest to Bar Pull Ups

Part 2:

Muscle Up / Core Work


Keep in mind, “Fran” is 45 reps (with normal pull ups). Fran-reps are achieved after the set of 15. Use that to help pace yourself if you have done Fran before. This is a nasty couplet that requires you to stop before you hit the failure point. 7 minutes may not seem long, but going too fast – too early will come back to bite.