“Only Frans” CrossFit WOD – Saturday January 8th, 2022
Strength
Clean and Jerk
[All Percentages Based Off 1RM C&J]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Metcon
Only Frans (Time)
15-12-9:
Thrusters 95 / 65 lb
Pull-ups
[Rest 2 Minutes]
12-9-6:
Thrusters 115 / 85 lb
3-2-1 Rope Climbs (15ft.)
[Rest 2 Minutes]
9-6-3:
Thrusters 135 / 95 lb
Burpee Pull-ups
2022 01 07