Friday Workout: Fran

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

SKILL/STRENGTH

Spend 15 Minutes building to a heavy single Thruster

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

WOD

Level 1

15-12-9 Reps for Time of:

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

Level 2

“Fran”

21-15-9 Reps for Time of:

  • Thruster (95/65)
  • Pull-up

Compare to Here

10 thoughts on “Friday Workout: Fran

  1. 3:36 (1 min pr)

    1. 125# thruster

  2. Thruster 105#

    Fran: 8:00 RX weight, purple band
    Last time 9:10 55#

  3. Thruster to 125
    2:54
    Compared to 3:22 three years ago

  4. 100# thruster

    Fran: 7:55 w/ red band and 15-12-9 for pull-ups

  5. 5:33 rx

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