STREGTH

Front squat:

1×6 @ 50%
1×6 @ 60%
1×3 @ 70%
1×3 @ 75%
1×2 @ 80%
1×2 @ 85%

scaling:
same rep scheme of tempo (3:0:1:1)
try adding weight with good technique

rest 2 min between sets

METCON

“FRAN”
CROSSFIT "GIRL" BENCHMARK WOD

21-15-9 Reps For Time
Thrusters (42.5/30 kg)
Pull-Ups

– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes