|From CrossFit.com showing common Overhead Positions/ Faults:|
1) Solid, good flexibility; 2) Weak core; 3) Tight shoulders
Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups
For the SWOD, use this as a good warm up for the Metcon. If you feel like hitting a 1rm you can, but only if you feel it won't negatively affect your Fran time.
Compare to 9.30.11
Post weights and times to comments.