WARM UP:
800M run
3x30 sec squat sits
30 PVC pass throughs
WOD:
FRAN!
21-15-9 Thrusters (95/65) and pull ups
Technique Videos
Have you ever heard of Fran? If you have been CrossFitting for a little while odds are that you have. When Fran is announced it elicits many different emotions for many different people. She is one of, if not, the most famous of all CrossFit benchmark workouts. It is a couplet of thrusters and pull ups completed as fast as you can get the work done. Here are some Fran tips from the guys at technique WOD. Have fun with this one! If your feeling a bit nostalgic, check out the story behind this notorious workout.
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