Warm-up

Strength:

10 sets

2 Push Jerk @65-75% of 1RM Push Jerk
Rest 45sec between sets

Conditioning: The “Complex Fran” workout was first posted on the CrossFit main site as the workout of the day for Monday, August 6, 2018 (180806). It was also the final workout for the 2018 CrossFit Games, Masters and Teens divisions, the day prior. They had a 7min time cap….you’ve got 12min today.

Complex Fran
7 Bar Muscle-ups
7 Chest to Bar Pull-ups
7 Chin Over Bar Pull-ups
21 Thrusters 95/65
5 Bar Muscle-ups
5 Chest to Bar Pull-ups
5 Chin Over Bar Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest to Bar Pull-ups
3 Chin Over Bar Pull-ups
9 Thrusters