Last lift for the week 🙂

Performance

Back Squat – work up to a 1 Rep Max

3 Rounds For Time of:

Run 200m

20 Pull Ups

30 Sit Ups

40 Squats

Fitness

Back Squat 2 x 8 – work up to a heavy double

3 Rounds For Time of:

Run 200m

20 Pull Ups

20 Sit Ups

20 Squats

Basics

Why you need Time Caps

Fran in less than 4 minutes is great, and Fran under 3 minutes is awesome. Often I see people try and do Fran RX’d with times well over 8, 9, or 10 minutes. I know that doing it as RX’d is a great accomplishment, but in reality, after 8 minutes, the intensity factor is completely missing. Basically, you’ve spent just as much time resting as you have spent working. You have taken the CrossFit out of CrossFit.