STRENGTH: (20 min for BOTH)

Power Clean
(65%/3)3

Back Squat

(65%/3)3

Beach Fit will do:

15 min AMRAP

400m Run

2 Down and Back Prowler Push 

12 KB Swings

WOD:

#Fran (7 min Cap)

21-15-9

Thrusters (95/65) BeachFit DB or KB Thruster
Pull-ups 

“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.

At the 10 min mark…

#annie (10 min Cap)

50-40-30-20-10

Double Unders (2:1 Singles) **Row do 10/8/6/4/2 Cal

Ab Mat Sit Ups  **Scaled Plank Taps