FRAN
- 21-15-9 Reps For Time
- Thrusters (95/65 lb)
- Pull-Ups
Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.
Score is the time it takes to complete all 90 reps.
Good Times for “Fran” (source)
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes
Scaling
This WOD is meant to feel light, fast, and evoke pain—the good kind of pain. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.
Intermediate
21-15-9
Thrusters (75/55 lb)
Pull-Ups
Beginner
21-15-9
Dumbbell Thrusters (2×15/10 lb)
Ring Rows
STRATEGY
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Tags:
athletes
crossfit
