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April 22, 2017


For time
Thruster 95/65lb


1 Mile Run

Workout Notes: Today’s workout is another gem from The workout will start with one of the most well known CrossFit benchmark workouts, Fran.  If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose for this workout should be light.  Shoot to be able to get each set done in no more than 3 sets. Pull-ups can be scaled as usual to banded pull-ups, jumping pull-ups or ring rows. As soon as you finish Fran you will head out the back doors on a mile run.  The whole thing is for time so try to push the pace of each part and test your ability to recover on your run.

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