Benchmark Monday 12/16/13

Barbell Work
15 Minutes to work to a heavy single of the following complex:
1 Snatch Pull + 1 Snatch + 2 Overhead Squats

WOD
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-Ups

Compare to 9/16/13

Basics
Half “Cindy”
10 Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Squats

CrossFit.com post, video to go with WOD

Prepare for “the feeling”.

Written by:
Just Paleo