On this day, 6 years ago, CrossFit Forte Opened it’s doors for the first time and have kept them open everyday since. Thank you, from the bottom of our hearts, for letting us be a part of your fitness journey! – Evan & Katelyn
Workout of the Day
A.
Cluster
Every minute, for 12 minutes: 1 squat clean thruster
Starting light, increase the load every 3 minutes (4 loads)
(or keep it light and work technique)
This should simply act as a primer for the thrusters you do in Fran, with the goal to make the thrusters in Fran feel light and right!
To prime yourself for the pull-ups, I recommend doing 2-4 SMALL sets of pull-ups/rows after some of the squat clean thrusters, too.
B.
“Fran”
21-15-9 rep rounds for time:
Thrusters (95 / 65)
Pull-ups
This is probably the most infamous CrossFit workout there is. It is designed to be an all out sprint. Choose a load on the thruster and variation of the pull-up that allows you to go FAST.
Drop the hammer.
Go full send.
Redline it.
Try to beat the world record of 1:50!