"Fran"
21 – 15 – 9
Pull ups
Thrusters
This is one of CrossFit's toughest workouts, if executed with proper technique. It is designed to be a high intensity workout (using 100% of your power), that takes only minutes. For thrusters, use a weight that is going to make you struggle. A pull up should have full extension of the arms for it to count.
Reference: During my (Brit) certification class, I used 45 pounds for thrusters and completed this in 7 minutes.
We will be doing a workout like this, every month or so. Keep in mind, that a great workout does not have to be 45 minutes long in order to get the full effect.
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