Fitness
Bench Press
15 minutes to build to a heavy set of 3
WOD
"Fran"
21-15-9
Thrusters (75/45)
Pullups
Performance & Competition
Bench Press
15 minutes to build to a 1 rep max
WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups
Notes:
Once again the goal for the strength is to find a new max for performance and competition and push the weight for fitness. Fran is the most well known of all of the CrossFit benchmark workouts so if you have never done it now is the time. Push the pace, try set a new PR, and have fun.