The original "Fran" video by CrossFit.com
SWOD: Thrusters, 1 rm for the day
Metcon: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups
For the SWOD, use this as a good warm up for the Metcon. If you feel like hitting a 1rm you can, but only if you feel it won't negatively affect your Fran time.
Compare to 7.1.11
Post weights and times to comments. cc
And as if "Fran" isn't enough...