70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.

AMRAP 12

YGIG / round

@ 2 x DB 22,5/15kg

4 Devils press
7 Front Squat
4 STOH

Score is total reps per team

Option 1
21-15-9 reps for time:
Thrusters (29/43 kg)
Pull-ups

---

Option 2
For time:
15-12-9
Thrusters (29/43 kg)
Pull-ups

---

Option 3
For time:
15-12-9
Thrusters (15/20 kg)
Ring rows

---

Goal & Intensity
-This is a classic – one of the most famous CrossFit workouts – designed to measure how hard you can push in a short time domain.
-The purpose is to capture a benchmark score to compare with previous and annual performance.
-Fast and intense – your lungs will burn and your muscles will flood with lactic acid, but the total volume stays manageable.
-Each round should be completed in no more than 2–3 sets.
Tip: Don’t waste time staring at the bar – pick it up as soon as you can and breathe with the movement.
RPE: 9–10 – this should feel like an all-out effort.
Why: Fran tests capacity, power output, and mental grit – it’s a tough but honest benchmark, and that’s why we hit it only once a year.

Build up to a quality 3RM for the day

Build up to 5RM Bench Press (2min rest between sets)

Work with a light load. Leave at least 3-4 reps in your back pocket. The weight should be somewhere around 50-70%.

Deadlift
4x10 (go by feel)

Backsquat 5 x 5

5x 4 AHAP

2 Front Squats + 4 Back Squats.