Strict press

Heavy double

“Fran”

21-15-9:

Thrusters (95/65)

Pull-Ups

“Fran” is arguably the most well known CrossFit workout of all time. A simple, yet effective combination of movements. The weight on the barbell should be something that athletes could absolutely hold onto the first set of 21 repetitions unbroken if they wanted to. Strategy may decide otherwise for many athletes, but the capability should be there. If unable to complete more that 15 unbroken pull-ups, reducing the reps or using a pull-up variation will allow athletes to get the “sprint” stimulus of this workout. The preferred variation today is a jumping pull-up as it is the most metabolically demanding.

(ComptrainClass 4.30.18)