By repeating workouts we may confidently track our progress while capturing the true spirit of CrossFit. Benchmark Workouts in CrossFit are these repeated workouts. Time to meet Fran.

First: Every 90 seconds for 7 sets of 1 power snatch+ 3 Overhead Squats
Then
Benchmark Workout:
Fran
21-15-9
Thrusters 95/65
Pullups
Transformation begins by not what you decide to do, but because of what you choose to do.