5/3/1Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Crossfit " FRAN"
21-15-9
Thrusters
Pull-ups


Loading for males : 95, 75 and 55 lbs
Loading for Females : 65, 55 and 45 lbs