JT Scott | 09/07/2023 |

This is a workout that is likely to make veteran CrossFitters break out into a cold sweat when seeing it on the whiteboard. That 5/10/15 gymnastic triplet at the start is one that we see in Cindy, Chelsea, Murph, and quite a few others… but there’s a suspiciously Fran-looking couplet lurking on the tail end which promises to add a whole new level of suck to this.

Despite having 5 lines of text under the “AMRAP 20”, this workout is decidedly not a kitchen-sink affair. Alternating between a classic Cindy Triplet and a modified Fran Couplet combines two of the most intense raw-engine benchmarks in CrossFit, and it’s almost certain to push you to the redline if we scale it correctly. We’ll use the first part of class to get you ready – including figuring out exactly what scales to use on these movements in search of maximum (safe) intensity.

Warm-up Thruster – work up to heavier than WOD weight, sets of 3

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters (65/95)