Friday Workout: Fran


What an incredible morning! A visit to the box by CrossFit founder and CEO, Greg Glassman.


Spend 15 Minutes building to a heavy single Thruster

*During rest intervals between singles work on improving position and mobility


Level 1

15-12-9 Reps for Time of:

  • Dumbbell Thruster (30/15 per hand)
  • Ring Row

Level 2


21-15-9 Reps for Time of:

  • Thruster (95/65)
  • Pull-up

Compare to Here

10 Comments on “Friday Workout: Fran

  1. Pingback: Friday Workout: Fran | CrossFit Charlottesville

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