Strength And Conditioning
Welcome and thanks for visiting...
The CrossFit Fran
Published: 2021-04-27
Fran is a combination of barbell thrusters (a front squat/push-press combo) and pull-ups.
WHAT DOES FRAN LOOK LIKE?
3 rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done under time constraint.
HOW TO COMPLETE FRAN?
Perform 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups, and 9 thrusters followed by 9 pull-ups. As fast as humanly possible.
GET STARTED
- 21 Barbell Thrusters
- 21 Pull-ups
- 15 Barbell Thrusters
- 15 Pull-ups
- 9 Barbell Thrusters
- 9 Pull-Ups
Complete 3 rounds. Record your time.
GOOD TIME FOR FRAN WORK OUT
- Beginner: 7-9 minutes
- Intermediate: 6-7 minutes
- Advanced: 4-6 minutes
- Elite: <3 minutes
CrossFit is a registered trademark ® of CrossFit, Inc (www.crossfit.com)
Share This Story, Choose Your Platform!
