100109 WOD “Fran”

Workout: “Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

If this is your first time doing “Fran”, remember to scale. This is a benchmark WOD that you’ll want to revisit as your fitness improves. 3,2,1, GO!

Advanced(RX’d):

21-15-9
95# Thruster
Pull-ups

Intermediate:

21-15-9
65# Thruster
Band Assisted or Jumping Pull-ups

Beginner:

15-12-9
45# (Just Barbell) Thruster
Band Assisted or Jumping Pull-ups

Post time and weights used to comments.

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1 Comment

Filed under WOD's

One response to “100109 WOD “Fran”

  1. Luke from Ventura

    I’m a crossfitting firefighter in Ventura, Ca. I’m trying to implement crossfit here in my department. I would love to talk with you sometime about your implementation of crossfit in your department. E-mail lpmitch@gmail.com. Thanks!

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