A. Deadlift – 5×3@70-73%. Tempo will be 51X1 (5 second negative, 1 second at the bottom, eXplode up (fast), 1 second at the top).
B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have fun with it!
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 July 21 2016, 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.