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Tomorrow’s workout is a doozy. Fridays are short and intense days. Typically a sub-10 min workout, but brutally intense.
The workout is a crossfit benchmark workout called ‘Fran’. It’s a 21-15-9 workout, which means that your first round is 21 reps of each exercise, then 15 reps of each, then 9. For Fran, the exercises are:
95 lb Thrusters
So, 21 thusters, then 21 pull-ups, 15 thrusters, 15 pull-ups, etc. Thrusters start with a full front squat, and at the top, press the weight all the way up over your head.
Scale the weight down as needed – to 75 or 65 lbs if needed.
Good luck. Post times if you do it.