Warmup
Run 1 mile

WOD
“Fran”
For time:
21-15-9
95lb Thrusters
Pull-ups

Finish
50 Knees to Elbows

CrossFit Endurance (082009)
3+ Hours Before CrossFit Main Site WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10×8