We have a big day today. First, we will be continuing to get comfortable dropping into the Squat Clean. In the strength portion you will complete 8 total sets in an EMOM style workout. We will use the first four rounds to build to a heavy barbell weight that we will hold for the last four rounds. These reps do not need to TnG today, especially when the weight gets heavy, you can switch to singles.

For anyone that has been in the gym for a year or more, you know this next workout. “Fran” is a classic CrossFit benchmark. It is probably the most famous workout next to “Murph.” Although we have a 12:00 minute cap on the workout today, we are looking to scale everyone into the 8:00 or less time frame. The barbell is meant to be light, no more than 3 sets per round. The scaling on the pull up is the same with no more than 3 sets per round. If there was a day to turn it up to 11, today is it. Have Fun!!

STRENGTH

CLEAN COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9 Thrusters (95/65)|(65/45) Pull-ups