S/S/S:

Close Grip Bench Press

5X3

Increase weight ea set

WOD:

“Heavy Fran”

15-12-9

Thrusters (135/95)

Weighted Pull ups (45/25)*

Video courtesy of CrossFit HQ.

*For weighted pullups, you can either use a vest, a weight belt with a chain, or a thick resistance band to keep the weight between your legs.  Or, grab a kettlebell or dumbbell and hold it with you foot.

If you haven’t done regular “Fran” RX’d yet, go for that today.  No need to push to a heavier load if you haven’t conquered the RX movements first.

Scaling Options:

Thrusters: 115/80, 95/65, 85/55

Pull ups 25/10, no weight C2B, chin above

X-tra:

Roll out forearms

Roll out legs