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**Just a reminder that we are having a Bring-a-Friend day this Saturday, for all of the regular classes (8, 9, 10, 11 am). Let us know ahead of time if you’re bringing someone by.

A. 5 minutes of tall clean practice. Increase weight if warranted, but this shouldn’t be maximal. Work on dropping fast under the bar and hitting a perfect front squat position.

B. Clean – Work up to a heavy single, then do 2×2@85% of that weight.

C. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have fun with it, and post your results to comments.

For time:

21-15-9 of thrusters (95 lbs/65 lbs) and pull-ups (scale to foot-assisted ring/bar pull-ups or ring rows)

Scale weight to 50% of max thruster if needed.

Compare to Dec 30 2015, Sept 15 2015, May 9 2015, Nov 14 2014, July 14 2014, April 3 2014, Dec 2 2013, or June 4 2013.