CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will build to a moderate set of 3 Thrusters to overload the barbell before the workout. In Part 2, athletes will complete 21-15-9: Thrusters and Pull-Ups for time.
STIMULUS: “FRAN” is a Sprint .
STRATEGY: All athletes should be finishing “FRAN” under 6:00 to be meeting the intended stimulus.
SCALING: Athletes should choose a weight for Thrusters that they can complete the set of 21 unbroken. Athletes should choose a number of Pull Ups they can do all sets in more than 3 sets.
SCORING: Athletes’ score in Part 1 will be their Heaviest Load . Athletes’ score in Part 2 will be their Time . Athletes should aim to finish in 3-6 Minutes .
-Athletes should scale appropriately to finish under 6:00
-Athletes should break 1 time maximum on the barbell
-Athletes should break 2 times maximum on the Pull Ups
10 min to establish
Thrusters, 95# / 65#
RX+-Same as RX
50-59-75/55# Jumping PU
60+-65/45#, Ring Rows
Basics-PVC, Ring Rows