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Iron Crosses x 10 ea.
PVC Passthroughs x 10
Foam roller t-spine extension (Kelly Starett – https://www.youtube.com/watch?t=343&v=vYTHwlV78y4)
Hip opener stretch (Kelly Starett – in video link above)
Not for time.
2 rounds:
5 goblet squats
10 kettlebell swings
15 russian twists

Workout of the Day
21-15-9 reps of:
Thrusters (95/65)
Pull-ups (unass.)

BENCHMARK Challenge: After you complete Fran the next two weeks will be skills training, then we will redo Fran to see who improved the most! **Be sure to attend the SKILLS SESSION on Saturday, September 26th @ 8am to help improve your effectiveness and efficiency on Pull-ups and Thrusters!



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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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