WOD: 10-9-12

Strength:  20 mins to find max load for:

1 Power Clean
1 Hang Squat Clean
3 Push Jerk

WOD:  “Fran”:  For time:

21-15-9 reps of:

Thrusters (95/65)
Pull Ups


Thing 1 is that today is Fran.  If you don’t know Fran, it is perhaps the most notorious/famous CrossFit workout in existence.  Fran is used as a marker of fitness in the same way that a timed mile or the Bench Press are used in other fitness circles.  Today is the type of day that you are going to come in and keep your foot on the gas/redlining it until the last Pull Up has been completed.  Thing 2 will be hashed out tomorrow, but I have a very good chart of progression for athletes of all levels.  You are going to want to see this despite of it being your first day in class or if you have been CrossFitting forever.

Forever ever?!,



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