3 x 5's
Metcon
Fran
21, 15, 9
Thrusters
Ring Rows
Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:
"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character." Read more HERE
DH 44# bb - 5:28
KZ 44# bb - 5:39
SS 44# bb - 7:27
BHeg 33# bb - 6:13
BU 33# / pull-downs with 5 plates - 7:24
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