Warmup
WOD
‘FRAN ‘
RX
For time:
21-15-9:
Thrusters (65/95 lb)
Pull-ups
SCORE:
TOTAL TIME
Level 2
For time:
12-9-6:
Thrusters (65/95 lb)
Pull-ups
SCORE:
TOTAL TIME
Level 3
For time:
21-15-9:
Thrusters (35/45 lb)
Jumping pull-ups
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
Sub 10:00.
Encourage athletes to log their scores in the CrossFit Games app.
Complete each set of thrusters in no more than 3 sets.
Complete each set of pull-ups in no more than 3 sets.
STRENGTH
5 sets for load:
2 thrusters
– Increase loading across as many sets as possible.
– Take the barbell from a rack if available.
– Begin the first set around 70% of your 1-rep max thruster.
– Rest 2:00-3:00 between sets.
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