151020 - CrossFit Benchmark

Warm-up
3 rounds
20 cal row or airdyne
15 hand release push-ups
15 toes to bar
15 squat hops

Strength
Front squat 5, 5, 5, 5, 5

WOD
"Fran" 
21-15-9
Pull-ups
Thrusters M:95 F:65