"Fran-tastic"

EQUIPMENT: Bar (85/65), Box (24/20), Plate (45/35), Pull-Up Bar

NOTE: Today's workout is a play off of the CrossFit benchmark WOD, "Fran."  All reps are 21-15-9 with push-pull movement pairings.  Enjoy!

WARM-UP:
Active Stretch, then:

*21 x Air Squat
*21 x Push-Up
*200m Run
*15 x Air Squat 
*15 x Push-Up
*200m Run
*9 x Air Squat
*9 x Push-Up

SET #1:
*21 x Thruster (85/65)
*21 x Pull-Up
*400m Run
*15 x Thruster
*15 x Pull-Up
*400m Run
*9 x Thruster
*9 x Pull-Up
*400m Run

REST 2 MINUTES

SET #2:

*21 x Burpee-Box Jump (24"/20")

*21 x Toes-to-Bar

*300m Run

*15 x Burpee-Box Jump

*15 x Toes-to-Bar

*300m Run

*9 x Burpee-Box Jump

*9 x Toes-to-Bar

*300m Run

REST 2 MINUTES

SET #3:

*21 x 90 Degree Decline Push-Up (from box)

*21 x Sumo Deadlift High Pull (85/65)

*200m Run

*15 x 

90 Degree Decline Push-Up

*15 x 

Sumo Deadlift High Pull

*200m Run

*9 x 

90 Degree Decline Push-Up

*9 x 

Sumo Deadlift High Pull

*200m Run

REST 2 MINUTES

SET #4:

*21 x Plyo Push-Up over bumper plate (45/35)

*21 x Knee-Slap Lateral Tuck Jump over bar

*100m Overhead Plate Walk/ Jog (45/35)

*15 x Plyo Push-Up

*15 x Knee-Slap Lateral Tuck Jump

*100m OH Plate Walk

*9 x Plyo Push-Up

*9 x Knee-Slap Lateral Tuck Jump

*100m OH Plate Walk