Main – CrossFit
SKILL
Warm up should include overhead and squat mobility
Spend 15 minutes breaking down the Thruster with an empty barbell using the following progressions
-Front squat
-Push press
-Thruster
Then warm-up to the weight in the workout
WOD
“Death by Fran”
1st minute = 1 Thruster (30kg/40kg)
2nd minute= 2 Pull-ups
3rd minute= 3 Thrusters
4th minute= 4 Pull-ups
5th minute= 5 Thrusters
6th minute= 6 Pull-ups
7th minute= 7 Thrusters
8th minute= 8 Pull-ups
…etc
Once you are unable to complete the required amount of reps in the given minute you are done.
SCALING
Reduce weight
Ring rows
