Fran

Monday Jul 16 2018


We're giving you one of the original CrossFit workouts. Any real CrossFitter knows their Fran time, and now you'll have a chance to either improve yours or set the standard for your next attempt. 
Go hard and hang on for the ride. This. Should. Hurt. 
1.) Fran ☠️☠️☠️
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40’ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40’ Front Rack Carry 225/155lb
3 Rope Climb
40’ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

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