Warm-Up: Coach’s Choice
Strength/Skill: Thruster
6 x 3
Stimulus/Focus: Complete all sets with 80% of your 1 RM. Lift on a 2-minute clock. This weight should be heavier than what you plan to use in the benchmark workout.
WOD: Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: This is a CrossFit benchmark workout. Have fun with it! If scaling choose a weight that you can complete in two sets each round and a pull up progression that allows for the same. There is no time cap, but aim for less than 10 minutes.
Cool Down: 400 Meter Run