for those unfortunate souls not yet familiar with CrossFit, there are several benchmark workouts that have been given the honor of a person's name. many are named after some of the top CrossFit women and others are named after fallen soldiers. Fran is a fan favorite and consists of:
21 thrusters (front squat up to a military press in one motion)
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pull ups
I am still working my way up to the perscribed weight of 95 lbs on the thrusters; for now I use 75lbs. The last time I did the Fran workout, it took me 10:13. Today, I did it in 7:39. YES!
once again, I must say, this stuff works. get on board or get left behind...
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