Workout "Fran" 21-15-9 Thrusters Pull ups *12 min time cap Skill Work EMOM x 12 1. Odd - gymnastics 2. Even - weight lifting **Starting things off with the benchmark of all CrossFit benchmark workouts [...]

Strength 1 Power clean + hang squat clean 3-3-3-2-2 Strength 2 Split jerk Heavy 3 Super set Single arm DB high pull 3 x 10 **Doubling down the work today! Power and hang squat cleans [...]

Strength Pull ups 15 min dedicated to pull ups, muscle ups, etc. Workout 10-9-8-7-6-5-4-3-2-1 KB snatch/arm (53/35) 7 Box jumps (30/24) **Getting in some pull up work before tackling "Fran" on Friday. Saving the pull [...]

Workout For time 1,000m row 20 Front squats 30 Devil’s press 40 Lunges 30 Devil’s press 20 Front squats 1,000m row Rx-2-50/35 *This is a grind. Off the bat you're rowing for ~4 minutes. And [...]

Skill Work Toes to bar (T2B) EMOM x 12 1. Hip Hurdles 2. Arch to pike 3. Toes to bar progressions - 30 sec active/hollow hold hang, kipping 'beats' (small kip), lat pull ups/kipping lever, [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!