Unfriendly Fran

26.2 CrossFit – CrossFit

**“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins**

Warm-up

Warm-up (No Measure)

2:00 Bike

20 Arch-Ups [VIDEO](https://youtu.be/RYrfQwlSYQI)

20 Hollow-Ups

10 Glute Bridge (w/ :2 hold at the top) [VIDEO](https://youtu.be/4p5XenCyP10)

:30 Bird Dog (each side) [VIDEO](https://youtu.be/Cl0xiEXBpag)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Unfriendly Fran (5 Rounds for time)

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

9 Thrusters (115/85)

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