Fran

Samantha Briggs, 2013 Crossfit Champion

Endurance
Warm up with running drills
Then run 6-7 miles. 
Focus on good form in the later miles.
Push the pace over the last 2 miles.

Warmup
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
ME or 5/3/1
Shoulder press

Conditioning
"Fran"
21-15-9
Thrusters @95
Pull ups